Name: Playbook - Lean Beef Patty - W1/D1 Legs (Glutes & Hamstrings)
Uploaded: 2023-01-03T22:05:35.420Z
Duration: 45 min
Description: W1/D1 Legs (Glutes & Hamstrings)

Taylor

Mona

No man will ever make my legs shake like this has wtf

Alex

Raven

Rainne

Tessa

Thank you so much! I need structure and explanation and this was so easy to use and very helpful. Can’t wait to see the rest of the workouts!

Lillian

Definitely a great workout, even for beginners. I appreciate your instructional videos and working playlist, Thankyou 🙏🏼🙏🏼

Matthew

Loved the fact that shortly into it I could feel the burn. Felt like I was pushing myself in a good way!

Isaiah

It was amazing! Definitely a kick ass workout, will definitely help me towards my goal. Thank you!

jassy

i couldn’t complete all the reps as written but still completed the whole thing!! omw look like you, PATTY!!

Really invigorating on a Monday morning, thanks!

Bread

Amanda

Milan

Definitely excited to progress weight on this workout.

Erin

Connor

intense workout that gets you going! any tips on deadlift form? I’ve tried the lift a bunch of times over the years but always end up with lower back pain lol

It was really great! My friend had recommended you to follow as a fitness idol and I was struggling to find a workout that had me feeling satisfied after. Your glutes and hammies kicked my butt, literally. I feel great! Look forward to more workouts. Thanks Patty! ♡♡

Brooke

Mary

It was a bit much for me , but I did attempt the dead lift , but my form was kinda off . More explanation would help ! Like step by step

Briana

shannon

I had a hard time with the toes up RDL, since I have wider hips, it felt a little cramped on the plate! Any other methods to lift toes are welcome 😊

Jessica

It was a hard first day but I’m felling good

Nickolas

Sammy

Jacob

First workout complete, proud of myself. Definitely feeling this one tomorrow!

Laura 

Tishana

Jean

Super challenging workout, great descriptions on the “how to’s”

Anonymous

This was way harder then it seems! Loved the pump in my legs!

Miele

Very hard but there is definitely soreness and a great feeling of achievement afterwards 🖤 Thank you Patty

Dilnoza

Warm up 5-10 minutes (this could be a walk or a light jog and the warm up circuit) 

Workout:
- Lying hamstring curls 5 x 20,10,8,10,10 
- Weighted hip thrust 5 x 20,10,8,20,20
- Sumo deadlifts 3 x 20,10,5
- Conventional deadlifts 3 x 10
- Toes elevated dumbbell RDL 4 x 15

Wrap up static stretch circuit

- Standing side to side twists 30 sec
- Standing hip circles 60 sec (30 sec each direction)
- 90/90 hip mobility 60 sec
- Static knees over toes lunge 60 sec (30 sec each leg)
- Straight leg walkout 30 seconds

- Standing with your arms out to a T
- Twist your body from side to side

Standing side to side twists

- Standing with your feet shoulder width apart 
- Rotate your hips is a circle clockwise and counterclockwise 
- Warming up your hips

Standing hip circles

- Sit on the ground with one leg out front bent at 90 degrees and the other to the side at 90  degrees
- Pivot on your butt rotating your knees and your body 180 degrees until your knees are 90 degrees on the opposite side 
- Repeating back and forth

90/90 hip mobility

- From a staggered stance
- Shift your weight forward and down
- Pushing your front knee forward of your toes 
- Sitting your glute to your heel
- The back leg has a slight bend at the knee
- Push back up to starting position 
- Complete desired reps then repeat on the opposite side

Static knees over toes lunge

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your back is flat
- Walk your hands back to your feet and reverse the move back to starting

Straight leg walkout

Lower body warm up circuit

- Lying prone in the hamstring curl machine 
- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on your hamstrings

Lying hamstring curls

- Begin with back supported and weight on your hips
- Bend knees to 90 degrees
- Raise hips towards the ceiling and engage glutes

Weighted hip trusts

- 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 the ground

Sumo deadlift

- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight
- Lower with control

Conventional deadlift

- Elevate your toes onto a weight plate
- With dumbbells in each hand held forward of the body
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Toes elevated dumbbell RDL

W1/D1 Legs (Glutes & Hamstrings)

I really like the active rest day but the 3x60min planks were rough for the first time, other then that it was great!

Octavian Vieru

W1/D2 Active rest day

Faceplanted  last rep of divebombers. Intense. Nice.

Arms are literally jello but worth it- really excited to keep going with the routines 😁

Natania

Kelli

W1/D3 Push day

Juuuuuuust right. Got a great quad pump going on! 👏🏼

Good workout. Been so tired after starting this program. Hoping to get used to it!

W1/D4 Legs (Glutes & Quads)

Great workout! Had to sub the ties to bar for knee raises but still awesome 👌

W1/D5 Extras & Accessories

Best core burn I’ve had in a while! 🔥😁

Havana

W1/D6 Active rest day

My arms are dead. Like car-sale-inflatable-guy floppy dead. Amazing workout, and I hope to stick to it and seeing the results ᕙ(`▽´)ᕗ

Great workout! Definitely need to work on pull ups

Great! It would be helpful for some chin up alternatives though, since I’m not quite strong enough for those yet

W1/D7 Pull day

Andrew

W2/D1 Legs (Glutes & Hamstrings)

W2/D2 Active rest day

Including cues to determine if we are doing things with proper form would be nice but this was overall a fantastic workout

Didn’t realize I was training to become the one man punch. 😅🥵😅

Laura

W2/D3 Push day

W2/D4 Legs (Glutes & Quads)

W2/D5 Extras & Accessories

W2/D6 Active rest day

good work out. my entire upper body is too weak for pull ups, even chin ups ☹️ going to do forearm exercises to grip the bar better

Challenging! I pushed myself to failure on a few of these sets. I feel good but v tired haha

W1/D1 Legs (Glutes & Hamstrings)

Community

More workouts from Lean Beef Patty