Name: Playbook - Nikki Font - W2/D1 Glutes & Hamstrings
Uploaded: 2023-12-30T00:22:23.490Z
Duration: 75 min
Description: W2/D1 Glutes & Hamstrings

Natalia

Grayson

Do you have any tips for knowing if the stiff RDL is being performed correctly? Like what muscle I should be feeling tension in?

Elizabeth

So good! I can already see a difference in my ability to lift heavier than I have been able to in the past! Working legs with this program has been so fun!

Madeline

This is the same workout from last week - Slightly increase your weight today!

We are tapping into a progressive overload - performing familiar movements, yet increasing the weight to shock the system.

You will need :

- barbell
- bench
- cable machine
- hamstring curl machine

- Start with feet wide and toes pointed out
- Engage your lats
- Pull the bar up keeping a neutral spine and upper body tight
- Reach full extension with your legs 
- Keeping a flat back lower bar to ground

Sumo Deadlift

SS = Superset

You will complete ALL reps in the first exercise, then directly begin the second exercise with NO rest in between.

Once BOTH exercises are complete, rest. That equals 1 full set. Repeat all sets before moving on to the next exercise!

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts

Place feet shoulder width apart, as well as your hands on the Barbell. Slightly bend your knees & hinge your hips back as you lower the bar straight down to your shins.

Keep spine neutral the entire time. Engage Hamstrings & Glutes to pull yourself back up to starting position.

Stiff Leg RDL

SUPERSET - Hip Thrusts to RDL

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on your hamstrings

Hamstring Curls

Lean torso forward & hold onto the pole. Slightly bend the knee on planted side. Kick back with opposite leg in a rounded motion.

Cable Kickback

W2/D1 Glutes & Hamstrings

Melissa

Katie

I'm just getting back into the gym, and this is a good workout for that, but I wouldn't call it beginner at all. Beginners be cautious and maybe have a spotter to check form on dead lifts and hip thrusts. Keep your spine neutral to avoid injury. I believe dead lifts should be done without weight or low weight first to make sure form is correct. I first did them with a trainer years ago without weight holding a dowel rod along my spine to ensure a neutral spine.

Kristen Bennett

W1/D1 Glutes & Hamstrings

Michelle

Michael

Feelin the burn for suree good for beginners!

W1/D2 Back & Bis

Howard

Crystal

Nice variation of moves could feel it working different areas well x

Kate

W1/D3 Glutes & Quads

Loved it. Feels like I went hard and I love that. Thank you so much for what you do!

Amanda

W1/D4 Chest, Shoulders, & Tris

W1/D5 HIIT

I am dying - in the best way possible 😅

Aundria

W1/D6 Legs

Needed to use my rest day on day four to let some soreness pass and get some dynamic stretching in! This program is AWESOME

W2/D1 Glutes & Hamstrings

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