Name: Playbook - Sarah Herse - W4/D3 - Lower Body (Glutes & Hamstrings)
Uploaded: 2024-03-20T21:08:55.257Z
Duration: 60 min
Description: W4/D3 - Lower Body (Glutes & Hamstrings)

Diana

Cori

Whitney

Kelly

Ashley Chapman

Brandy

A. Warm-up x 3 sets
A1. Standing twists x 10 reps
A2. Air squats x 10 reps
A3. Bodyweight reverse lunges alternating x 10 reps (5/side)
A4. Banded glute bridges x 10 reps

B. 2 Sets
B1. Smith Machine (or regular barbell) Hip Thrust
2 x 10 with 4 second pause at the top of each rep
*Rest 90 seconds between sets
**Increase in weight each set
 
C. 2 Sets
C1. Smith Machine (or regular barbell) 1 & ¼ Hip thrust x 12 reps
*Rest 90 seconds between sets
*Try for the same weight as last week but add 2 reps

D. 4 Sets
D1. Landmine single leg RDL x 10/leg
*Rest 1 min between sets
**If you don’t have a setup for this, sub with dumbbell single leg RDL

E. 3 Sets
E1. Cable step-ups x 10/leg
*Rest 30 seconds between sets
*Focus on controlling the movement and engaging your glutes by slightly hinging forward and driving through the heel. You can sub with dumbbell step ups if needed.

F. 4 Sets:
F1. Seated machine hamstring curls 
2 x 15
2 x 10 drop 10
*Rest 45 seconds between sets

G. 3 Sets
G1. Stability ball hamstring curl x 10 reps
G2. Dumbbell glute bridge with mini band x 15 reps
G3. glute bridge abduction x 20 reps
*Rest 1 min b/w sets
**If you don’t have a stability ball, you can sub with sliders/TRX/rower or do feet elevated glute bridges

A. Warm-up x 3 sets
A1. Standing twists x 10 reps
A2. Air squats x 10 reps
A3. Bodyweight reverse lunges alternating x 10 reps (5/side)
A4. Banded glute bridges x 10 reps

- Start in standing position with feet under hips
- Twist your torso to the left and step out with your right foot and then switch sides.
- That completes one rep

Standing twists

- Keep your feet at shoulder width apart and pointed straight ahead.
- When squatting, your hips will move down and back.
- Your lumbar curve should be maintained, and your heels should stay flat on the floor the entire time.
- In air squats, your hips will descend lower than your knees.

Air squat

(5 reps/side - 10 reps total)

- With one leg, step backward approximately two feet from your other foot. Lower your body, keeping your torso upright and taking care to keep your balance. Inhale as you do so.
- Push up and return to the starting position. Exhale as you do.
Tip: Use the ball of your feet to push in order to accentuate the quadriceps. To focus on the glutes, press with your heels.
- Do the same thing with the other leg.

Bodyweight reverse lunges alternating

- Place a mini band around your lower thigh and lie flat on your back with your feet planted on the ground.
- Drive up through your heels and upper back to lift your hips off the ground to a full hip extension.
- Pull your hips up as high as you can while clenching your glutes
- Squeeze your glutes momentarily at the top before lowering back down to starting position

Banded glute bridges

Warm-up (lower body 4)

B. 2 Sets:
B1. Smith Machine (or regular barbell) Hip Thrust
2 x 10 with 4 second pause at the top of each rep
*Rest 90 seconds between sets
**Increase in weight each set

- Use a bench/box behind you and have the bar of the smith machine resting on your legs (close to your hip crease). 
- Lean back on the bench so shoulder blades are near the top of bench and feet flat on the ground 
- Push through your feet and raise your hips up until your thighs are parallel with floor 
- Slowly lower back down in a controlled manner and repeat for recommended amount of reps

Smith Machine Hip Thrust

C. 2 Sets:
C1. Smith Machine (or regular barbell) 1 & ¼ Hip thrust x 12 reps
*Rest 90 seconds between sets
*Try for the same weight as last week but add 2 reps

- Make sure that you have a solid weighted bench behind you and the bar of the Smith machine resting on your legs as close to your hips as is comfortable.
- The next step is to lean back into the bench so that your shoulder blades are basically right near the top of the bench. This is the position where you can now start to take the weight and do hip thrusts.
- Now you need to push upward with your hips and raise the bar so that your thighs are parallel to the floor. 
- Go back down about 1/4 the way and then fully extend again.
- Return back to starting position at the bottom to complete rep.

Smith Machine 1 & 1/4 hip thrust

D. 4 Sets:
D1. Landmine single leg RDL x 10/leg
*Rest 1 min between sets
**If you don’t have a setup for this, sub with dumbbell single leg RDL

- Start by planting your weight into one leg and gripping the end of the barbell with the opposite hand. 
- Grip with the arm closest to the bar and ground into the outside leg. 
- Lift the free leg off the floor behind you and squeeze your glute as you pull the barbell up your body. 
- Keep your hips square during the lift (no twisting out to the side) and your back toes pointed toward the floor. Be sure to tuck your pelvis and maintain a flat back. 
- Drive your foot through the floor when going back up to full extension.

Landmine single leg RDL

E. 3 Sets:
E1. Cable step-ups x 10/leg
*Rest 30 seconds between sets
*Focus on controlling the movement and engaging your glutes by slightly hinging forward and driving through the heel. You can sub with dumbbell step ups if needed.

- Start with the cable attachment on the low setting
- Place a box/bench next to machine
- Standing laterally next to the bench and holding the cable in the hand furthest from bench
- Laterally step up onto the bench and drive through your foot until you reach full extension (you should feel the tension from cable)
- Control the movement down and repeat for recommended amount of reps and the complete on the opposite leg

Cable Step Up

*sub with machine lying leg curls if needed

F. 4 Sets
F1. Seated machine hamstring curls 
2 x 15
2 x 10 drop 10
*Rest 45 seconds between sets

- Adjust the machine lever to fit your height and sit on the machine with your back against the back support pad.
- Place the back of lower leg on top of padded lever (just a few inches under the calves) and secure the lap pad against your thighs, just above the knees. Then grasp the side handles on the machine as you point your toes straight (or you can also use any of the other two stances) and ensure that the legs are fully straight right in front of you. This will be your starting position.
- As you exhale, pull the machine lever as far as possible to the back of your thighs by flexing at the knees. Keep your torso stationary at all times. Hold the contracted position for a second.
- Slowly return to the starting position as you breathe in.
- Repeat for the recommended amount of repetitions.

Machine seated hamstring curls

G. 3 Sets:
G1. Stability ball hamstring curl x 10 reps
G2. Dumbbell glute bridge with mini band x 15 reps
G3. Glute bridge abduction x 20 reps
*Rest 1 min b/w sets
**If you don’t have a stability ball, you can sub with sliders/TRX/rower or do feet elevated glute bridges

**If you don’t have a stability ball, you can sub with sliders/TRX/rower or do feet elevated glute bridges
- Lie supine on floor with lower legs on exercise ball. Extended arms out to sides. Straighten low back, knees, and hips, raising back and hips off of floor.
- Keeping hips and low back straight, bend knees, pulling heels toward rear end. Allow feet to rollup on to ball. Lower to original position by straightening knees.

Stability Ball Hamstring Curls

- Start by putting band around the top of your knees and lie on back with dumbbell on your hip area
- Knees bent with feet firmly planted on ground
- Push through the floor and drive your hips up and squeeze glutes, pause for a sec and lower back down
- Repeat for recommended amount of reps

Banded Dumbbell Glute Bridge

- Lie faceup on the floor with your knees bent and your feet on the floor.
- Raise your hips until your body forms a straight line from your shoulders to your knees.
- Hold for a count, then return to the starting position.
- Repeat for recommended amount of reps

W4/D3 - Lower Body (Glutes & Hamstrings)

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