Name: Playbook - Shannon Helm - W4/D5 Legs - glutes & hammys
Uploaded: 2021-10-04T16:07:43.577Z
Duration: 45 min
Description: W4/D5 Legs - glutes & hammys

Superset
- Staggered BB RDL 4 x 8 (each side)
- Prone leg lifts 4 x 15

Superset
- DB single leg hip thrusts 4 x 8-10 (each side)
- Prone leg lifts 4 x 12

Superset
- KB sumo squat w/ deficit 4 x 10
- Single leg RDL 4 x 8 (each side)

- Start with a staggered stance 
- Hinge at the hips and lower the bar down
- Stop the bar at shin height 
- As you pull up engage your hamstrings

Barbell staggered stance RDL

Prone leg lifts

Superset

- Place your back on a bench with a weight on your hip
- Bend your knee 90 degrees
- Lower down and press up 
- Engage glutes and hamstring

Single leg DB hip thrust

- Stand in a wide toed out stance on an elevated surface 
- Holding the kettlebell in front of your body
- Lower down until parallel then push through your heels to stand up

KB sumo squat w/ deficit

- Hold DB in one hand
- Hinge at the waist and lower DB until about shin height
- Keep a slight bend in the knee 
- Engage glutes

Single leg RDL

W4/D5 Legs - glutes & hammys

Fantastic, great for home gym with bar dumbells and bench, thank you so much for creating this Shannon

Martin

Tough for someone who hasn't trained in a while! Had to go much lighter on bench and couldn't finish 12 last set

Pretty tough. My goal is 80 kg . I was 102 kg and now I’m currently 89 kg. I haven’t been doing that many weights and this session felt
Really good, tough and also good mentally. Have to work on my core big time it’s really weak. I think your program can be the icing on the cake to get down to my 80 kg goal :)

Tyson

W1/D1 Chest, triceps & core

Restarting this program for the 2nd time. Down 8 pounds from the first 6 weeks!

Aviana

Was good
Tough. That last squat exercise I had to modify it but I’ll eventually get it. Feel better after it

W1/D2 Legs - quads

Tough workout biceps on fire 😻 couldn’t finish all the reps for core stuff really weak in the core still but I can do star sit ups properly now

W1/D3 Back, biceps & core

W1/D4 Shoulders, triceps, biceps & core

Session was good. Hadn’t trained for a while mental health was average with Covid and all. I’m
Here 100 percent and willing to commit hard to your program gonna smash the next 5 weeks

W1/D5 Legs - glutes and hammys

The first round shows to repeat it 34 times….☺️

Jennifer

W2/D1 Chest, triceps & core

Unreal workout feel great. Sweating hard.
I had to modify that split
Squat thing my flexibility is so bad. Will work on it

Already down 4 pounds since January 1st with these workouts. I was looking for a more challenging weightlifting plan with minimal HIIT since I already spin 3x a week and walk 1.5 miles a day. These workouts have been a game changer!! I can’t wait to see my progress at the end of the 6 week program! I am looking forward to hopefully another program after this one!! 🤞🏼🤞🏼

W2/D2 Legs - quads

W2/D3 Back, biceps & core

Tough , loved it . Was absolutely drenched in sweat . GOT 4 weeks til my WEDDING

W2/D4 Shoulders, triceps, biceps & core

W2/D5 Legs - glutes and hammys

W3/D1 Chest, triceps & core

Killer workout! I am down 6 pounds with this program 🤩🍑

W4/D5 Legs - glutes & hammys

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