Name: Playbook - Shailey and Sammy Collier - 90 minute GLUTES/HAMSTRINGS/BICEPS
Uploaded: 2022-04-01T20:17:47.336Z
Duration: 90 min
Description: 90 minute GLUTES/HAMSTRINGS/BICEPS

Insane Glute and hamstring building with a side of biceps to maintain high calorie burning and maximize full body pump💯

Execute reps on first exercise, then immediately decrease the weight and continue specified reps on second exercise. Both movements executed consecutively with no rest in between, equals one dropset/round

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

Leg press (glute focused) increasing weight each set

- Place feet higher on the platform and toes slightly outward 
- Keeping your back flat against the pad
- Lower your legs towards your chest, pause at the bottom of the movement for 3 seconds
- Drive through your heels to press back to starting position

Leg press (glute focused) 3 second pause reps dropset

Leg Press(glute focused)/pause reps dropset

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended
- Both the traditional and hammer grip curl executed consecutively on both arms equals one rep

Dumbbell bicep curls alternating hammer/traditional grip

Dumbbell hammer/traditional curl

- 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 increasing weight each set

Both movements executed consecutively with no rest in between, equals one superset/round

- Support upper back on the pad and feet firmly on platform 
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Machine hip thrusts

- Lower slowly on same side as dumbbell 
- While supporting yourself with opposite arm

Single leg RDL

Hip thrust/single leg rdl superset

- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Return to the initial position with a controlled movement

Barbell bicep curls

- 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 alternating legs
- Both legs executed consecutively equals one rep

Barbell Curtsy lunge. Increasing weight each set

90 minute GLUTES/HAMSTRINGS/BICEPS

45 minute BICEPS

Jeffrey

60 minute TRICEPS/GLUTES/HAMSTRINGS

60 minute TRICEPS

60 minute HAMSTRING/GLUTES

120 minute CHEST

60 minute QUADS

60 minute BICEP

60 minute CHEST

Pretty good shoulder 🔥 
👊🏻🔥👊🏻🔥
Will definitely feel the 🔥 tomorrow

Juan

45 minute SHOULDERS

60 minute BACK

45 minute REAR DELTS

60 minute UPPER CHEST

90 minute SHOULDERS

90 minute QUADS

45 minute CHEST

90 minute LOWER BACK

Looking forward to next weeks sessions💯

Shailey

90 minute TRICEPS

60 minute SIDE/REAR DELTS

Looking forward to more upper and lower body pump sessions! Let’s get this work💯

60 minute TRICEPS/CALVES

60 minute Glutes/Hamstring

90 minute GLUTE/CHEST

90 minute CHEST DENSITY

45 minutes CABLE BICEP/TRICEP

45 minute CABLE SHOULDERS

120 minute BACK

90 minute CHEST/CALVES

60 minute BICEPS/ABS

90 minute HAMSTRINGS/GLUTES

Shakeen

90 minute HAMSTRINGS/BICEPS

90 minute SHOULDERS/QUADS

90 minute GLUTES/TRICEPS

45 minute QUADS/GLUTES/HAMSTRINGS

45 minutes TRICEP PUMP

90 minute UPPER BACK

Woooo that kicked my butt! Loving the workouts so far!

90 minute GLUTES/HAMSTRINGS/BICEPS

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