Name: Playbook - Rebecca Wales - Glutes and Hams
Uploaded: 2023-04-29T19:02:49.429Z
Duration: 60 min
Description: Glutes and Hams

4 sets-
Heel elevated banded Goblet squat -12/10/8/8
Heel elevated banded goblet squat pulses - 30 sec

4 sets- 
Dumbbell Romanian Deadlift- 12/10/8/8
Bulgarian Split Squat with internal rotation - 10 each leg

4 sets- 
Leg press (feet high and wide, toes turned slightly out) - 15/15/15/15

4 sets- 
Curtsy Lunges (stand on a plate for a deficit challenge) - 12 each leg
Reverse Frogs (banded for a challenge) -15/15/15/15

4 sets- 
Abduction machine 30/30/30/30

- Standing with your feet close, toed out and heels elevated
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat
- Stand up to full extension

Heels elevated dumbbell goblet squat

- Start with a wide stance and your toes pointed out
- Push your hips back as you come down
- Pulse in the bottom half range for time or reps

goblet sumo squat pulses

Superset

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

- Start with your back foot on top of an elevated surface 
- Slightly rotate your torso towards your stabilizing leg
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees 
- Push through your front leg to come back up 
- Work both sides

Bulgarian split squat with internal rotation

- Place feet higher and wide with toes slightly out on the platform
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press all the way back to starting position

Leg press - sumo stance

- Begin standing on an elevated surface 
- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position 
- Complete desired reps then repeat on the opposite side

Deficit curtsy lunge

- Begin in a prone position with your legs off the box
- Keeping your heels together and knees bent to 90 degrees 
- Lift legs up until parallel with your back, engage your glutes
- Keeping your back in a neutral position

Reverse frog hypers

- Keeping your feet aligned with your knees 
- Push out your legs against the pads 
- Ensure your movement against the resistance is smooth and controlled

Abductor machine

Glutes and Hams

Glute focused

Stephanie

Leg day (quad focused)

Glutes and hams

The step ups always get my heart pumping! Glad it’s the last exercise in the workout!

Glutes and Hams

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