Name: Playbook - Shannon Helm - W5/D5 Legs - glutes & hammys
Uploaded: 2021-10-04T16:11:32.960Z
Duration: 45 min
Description: W5/D5 Legs - glutes & hammys

Superset
- BB staggered stance RDL 3 x 10 (each side)
- 1 1/2 DB RDL 3 x 12

Superset
- BB hip thrusts 3 x 12
- Prone leg lifts 3 x 12

Superset
- DB Bulgarian lunge 3 x 12 (each side)
- DB lateral lunges 3 x 12 (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

- Start with feet shoulder width apart
- Press your hips back and lower weights until shin level
- Pull all the way up and press your hips forward 
- Repeat

1 1/2 Rep DB RDL

Superset

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts

Prone leg lifts

- Start with one foot on a bench and DB in both hands
- Lower down until 90 degrees
- Repeat

DB Bulgarian lunges

- Start with DB at your sides
- Step laterally and lower down until 90 degrees
- Return to start and repeat on the opposite side

DB lateral lunges

W5/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

W5/D5 Legs - glutes & hammys

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