Name: Playbook - Sarah Hryniewicz - W1/D3 Lower - Hamstrings/Glutes
Uploaded: 2024-02-16T23:37:35.434Z
Duration: 90 min
Description: W1/D3 Lower - Hamstrings/Glutes

Ashley 

Girllllll. This program is 🔥🔥🔥literally no other words. Thank you!🙌🏼🙌🏼🙌🏼

Ashley

Your focus is lower body with an emphasis on hamstrings and glutes. Decreasing reps mean you should be increasing the weight. Take adequate rest between sets.

- Begin with bar positioned on your upper back
- Brace your core and keep your chest lifted
- break at your hips and bend at your knees, like you are sitting down
-push through your heels to power back up

Barbell back squat

- Support upper back on a bench and the barbell across your hips
- Feet about hip width apart 
- Power your hips up towards the ceiling and control the way back down

Barbell hip thrusts

- Slowly lower the bar with a slight bend in your knees, hinging 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

Barbell RDL

-position barbell on upper back
-one leg goes back and behind 
-keep core engaged and power back into standing position 
-repeat with the other side

Barbell Curtsy Lunges

- Feet wider than hip width apart, toes slightly pointed out
- Stay heavy on your heels/ mid foot as your lower down
- Keep core engaged and chest lifted 
- Power back up to starting position

DB sumo squat

- Stay heavy on the heel/ midfoot of the leg that remains on the bench 
- Break at the knees and hinge at the hips to lower yourself down
- Tap the ground with your opposite leg and drive back up to starting position

Side Step Down Toe Tap

- High plank position 
- widen out stance at the back to keep hips square with the ground 
- reach through and pull dumbbell to the opposite side 
- reset hand position and repeat on the other side

Plank Pull Through

W1/D3 Lower - Hamstrings/Glutes

I’ve been following another booty workout and my glutes barely ever felt sore but this workout has my booty SORE! Lol

Falicia

Lindsey

W1/D1 Lower - Glute/Quad Focus

W1/D2 Upper - Shoulders/Chest/Tris

W1/D4 Upper - Back/Biceps

W1/D5 Lower - Glutes

W2/D1 Lower - Glute/Quad Focus

W2/D2 Upper - Shoulders/Chest/Tris

W2/D3 Lower - Hamstrings/Glutes

W2/D4 Upper - Back/Biceps

W2/D5 Lower - Glutes

This is the BEST way to start your week!! Hands down best program I’ve followed!

Allyson Saxe

W3/D1 Lower - Glute/Quad Focus

W3/D2 Upper - Shoulders/Chest/Tris

W3/D3 Lower - Hamstrings/Glutes

W3/D4 Upper - Back/Biceps

W3/D5 Lower - Glutes

Thank you for creating this workout program 🥹🙌🏽

Sara

W4/D1 Lower - Glute/Quad Focus

W4/D2 Upper - Shoulders/Chest/Tris

W4/D3 Lower - Hamstrings/Glutes

W4/D4 Upper - Back/Biceps

W4/D5 Lower - Glutes

W5/D1 Lower - Glute/Quad Focus

W5/D2 Upper - Shoulders/Chest/Tris

This workout is killer, every week. 💪🏼🔥🔥

W1/D3 Lower - Hamstrings/Glutes

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