Name: Playbook - Paton Willbanks - W1/D1 Glute + Hamstring
Uploaded: 2023-05-14T18:03:15.126Z
Duration: 50 min
Description: W1/D1 Glute + Hamstring

Kacy

Jodi

My legs are noodles! Lol 🙌🏻🫶🏼

Welcome to the first day of the SUMMER PROGRAM! This is the first day of the 4 week program to get you ready for this summer!

Today's workout is lower body with emphasis on GLUTES and HAMSTRINGS. There are a few supersets so make sure to have little to no rest inbetween the two exercises and take that much deserved water break in between rounds! 

This workout needs dumbbells and if you have access to a Swissball! If not, there is a modification in the description of that specific workout!

- Start with dumbbells in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Romanian deadlifts

- Keep a slight bend at the front knee
- Make sure front knee does not overreach the toes underneath it
- Bring knee straight down until you are about to tap the floor with it
- Push into your toe back up into extended position

Dumbbell bulgarian split squat

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell swing

Superset 1

- Place your upper back on the edge of the box 
- Bring your hips up engaging your glutes
- Pause at the top 
- Lower back into that starting position

Elevated hip thrusts

- place heels on center of Swiss ball and raise hips up to have a straight body with a slight bend in knees
- keeping hips in the same place, bend at your knees bringing your heels towards your flutes
- slowly return back to extended position and repeat

No Swiss ball? No problem! Put socks on and on a slick floor, you can do these as well without the ball.

Swissball hamstring curl

Superset 2

- Begin with dumbbells in each hand
- Step forward with one foot and lower down until knees are 90 degrees
- Push through front heel and stand back up 
- Work one side before switching
- 12 on each side

Dumbbell double lunges

- Start with a shoulder width stance
- Jump and land in a lunge stance
- With both knees bent at 90 degrees
- Jump switching your feet in mid air
- Keep your chest up
- 10 on each side 

MODIFICATION: static lunges

Jumping lunges

Superset 3

- Lying down with the soles of your feet together and knees outward
- Lift your hips up and squeeze your glutes
- Pause at the top then lower back down to starting position

Frog pumps

- Sit hips back and place weight into the heels and lower until your hands touch the ground
- Keep your chest up the entire time, don’t let it go parallel with the floor
- Once hands touch the floor, explode off of your toes coming off of the ground into a jump

MODIFICATION: instead of jumping, come up onto your toes at that point of the exercise

Frog squat jumps

Finisher: Body Weight

W1/D1 Glute + Hamstring

Great workout. Those supersets are serious

Tavario

W1/D2 Push: Arm Day

W1/D3 Active Rest Day

Gabby

W1/D4 Leg Day - Quads

W1/D5 Pull - Arm Day

Terri

W1/D6 Full Body

W1/D7 Rest Day

W2/D1 Leg day

W2/D2 Arm Day

W2/D3 Active Rest Day

W2/D4 Leg Day

W2/D5 Arm Day

W2/D6 Full Body

W2/D7 Rest Day

W3/D1 Leg day

W3/D2 Arm day

W3/D3 Active Rest Day

W3/D4 Leg day

W3/D5 Arm day

W3/D6 Total body

W3/D7 Rest Day

W4/D1 Leg day

W4/D2 Arm day

W4/D3 Active Rest Day

W4/D4 Leg day

W4/D5 Arm day

W4/D6 Total Body

Wonderful 4 weeks workout! Definitely seeing muscle definition!

Great 4 week workout. Definitely see results!

W1/D1 Glute + Hamstring

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