Name: Playbook - Nikki McGrath - W2/D5 GLUTES & HAMMIES
Uploaded: 2025-02-13T19:40:58.835Z
Duration: 60 min
Description: W2/D5 GLUTES & HAMMIES

Absolutely annihilated my legs and I’m here for it 🥵🥵🥵

Danielle

We’ve got a Glute and hamstring focused leg day coming your way- let’s go. Remember, booty’s don’t build themselves. 

Finish strong and focus on each rep. Good form is key.

Let’s do this! 

For best results: Finish w/ 10-12 minutes of an incline walk, bike ride, or run.

Repeat these two exercises back to back with minimal rest.

- Sit on the ground with a bench or box behind you, position the bar above your hips, your knees bent and both feet planted firmly on the ground
- Lean back so your upper back and shoulders are on the bench 
- Drive your back towards the bench, pull your belly tight and keep your back flat, raising the glutes slightly off the floor
- Lock your torso in so that the hips move up and down, almost as if your torso is a lever
- Drive your hips upward, lifting the barbell until your knees are bent to 90°, your shoulders should be near the top of the bench, with your body forming a straight line between them
- Pause at the top of the lift and squeeze your glutes
- Lower your hips to starting position with control

Barbell Hip Thrust: Triset

For this exercise, start seated on the mat. 
Grab the weight and rest it on your thighs, and bring your feet in at a 90 degree angle, ensuring they are inline with your hips and under your knees. 

From here, press your mid back into the bench and lift yourself up.

From here, take one leg out to the side and press lightly through your heal. Take the weight onto the working leg and balance it on one side. 

I want you to imagine this leg as your supporting leg- the other leg will be your working leg.

Rep out the reps on one leg, then switch to the other.

B. Stance Bridge

Bridge Superset

- 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

For this exercise, progress in weight with each round.

Barbell hip thrusts PWO

Sumo Squat: 

Start with grabbing one dumbbell & rest it on the ground in front of you. 

Get into a wide stance: feet should be pointing out to the side, and core engaged. Tuck your hips in so your back will be inline with them. Pull your shoulders down and back. 

Next, squat down to pick up your weight, and rep it out, ensuring your knees stay inline with your toes.

Dumbbell sumo squat

- Stand with your feet hip-width apart, holding the barbell with an overhand grip, in front of your thighs
- Slowly lower the bar down the front of your legs with a slight bend in the knees, by hinging forward at the hips, sitting your glutes back and keeping your back straight
- Lower the bar until you feel a deep stretch in the glutes and hamstrings (depth will be determined by your own flexibility)
- Drive your hips forward, engaging the glutes and hamstrings to return to the standing position

Romanian Deadlift

Single leg RDL

Deadlift Superset

- Stand in front of a box
- Step up to full extension
- Keep your chest up
- Lower to ground and repeat with other leg

Box step up

- Get into position and place the bottom of your foot on the handle
- Push back and up with your foot and extending your leg upwards, squeezing your glutes and engaging through your core. 
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

Cable glute kickback

W2/D5 GLUTES & HAMMIES

W1/D1 FIRST- START HERE

Killer! Got a good sweat in. Still walking funny 2 days later. 😂

Christina

Went heavy this round and quads are burning!

Rebekah

Killer! Just under an hour and I’m sweatin like I worked out for 2 🥵

cassie and zach

W1/D1 QUADS & CALVES

My shoulders and back are feeling it 🔥😅

W1/D2 PULL & ABS

W1/D3: CARDIO & ABS

W1/D4: PUSH & ABS

W1/D5: GLUTES & HAMSTRINGS

W2/D1 QUADS & CALVES

Whooo, great way to start the week. Loved this one🔥❤️

W2/D2 PULL & ABS

W2/D3 CARDIO & ABS

Arms are shakey. Definitely going to feel this tomorrow!

W2/D4 PUSH & ABS

W3/D1 QUADS & CALVES

That back and biceps workout was amazing 🔥

W3/D2 PULL & ABS

W3/D3 CARDIO & ABS

W3/D4 PUSH & ABS

Whewwww that burned more than I thought 🤣

W3/D5 GLUTES & HAMSTRINGS

W4/D1 QUADS & CALVES

That burn was intense! Great upper body day 🔥

W4/D2 PULL & ABS

W4/D3 CARDIO & ABS

This workout was Fantastic 😅🫶 feeling GOOD

W2/D5 GLUTES & HAMMIES

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