Name: Playbook - Nikki McGrath - W3/D5 GLUTES & HAMSTRINGS
Uploaded: 2025-02-13T19:40:58.855Z
Duration: 60 min
Description: W3/D5 GLUTES & HAMSTRINGS

Whewwww that burned more than I thought 🤣

Danielle

Back at it with all things glutes and hammies- you got this! Focus on form and technique. Remember to focus on the mind- muscle connection. You can do hard things 🔥

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

Repeat these exercises back to back with minimal rest. You got this!

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

Lateral Lunges

Back Squat Superset

We have our deadlift triset! Whew, this is going to get those glutes and hamstrings on fire! We have 10 deadlifts into 10 single leg deadlifts, then finishing the circuit with 20 kettlebell swings. Rest, then repeat to the top and do 3x.

- 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

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Ending the swing once arms reach full extension overhead
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell swing

Deadlift triset

- 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

- 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

- 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

W3/D5 GLUTES & HAMSTRINGS

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

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

W2/D5 GLUTES & HAMMIES

W3/D1 QUADS & CALVES

That back and biceps workout was amazing 🔥

W3/D2 PULL & ABS

W3/D3 CARDIO & ABS

W3/D4 PUSH & ABS

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

W3/D5 GLUTES & HAMSTRINGS

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