Name: Playbook - Nikki Font - W4/D1 Glutes & Hamstrings
Uploaded: 2023-12-30T00:22:23.706Z
Duration: 75 min
Description: W4/D1 Glutes & Hamstrings

I'm not sure what I'm doing wrong but whenever I do cable kickbacks I feel it in my lower back only?

Emily

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
- leg press machine
- dumbbells

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

- Start a few inches away from the box with a dumbbell in each hand
- Place first foot up on bench and press through your heel to bring the second foot up on top of the box
- Complete all reps on one side before switching.

DB box step ups

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

- Place toes on the edge of leg press
- Raise your heels
- Engage your calves 
- Lower with a slow controlled motion

Calf Raises (toes forward)

W4/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

Natalia

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

W4/D1 Glutes & Hamstrings

Community

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