Name: Playbook - Sophia Panella - Week 1 Day 1 - Glutes + Hamstrings
Uploaded: 2024-02-15T14:30:01.027Z
Duration: 45 min
Description: Week 1 Day 1 - Glutes + Hamstrings

Michael

I wanted to throw in a little spice today as I’ve been in a slump so I paired this with good mornings and a goblet squat super set and it was🤌🏻

Ashlyn

Laura

Girl gave me the shakey legs ⚡️⚡️ Great way to start the week!

Lyndsie Wiles

Maddison

Traci

Ass cheeks huuuuurt (so) good! Thank you!

Hilary Suring

Ella

This is making me fall in love with the gym again🥹💗

Macie

Hip thrust will always be the death of my glutes but burn so good

Caroline

Camila

Definitely shaking half way through the workout it was a great one 👍🏼

Alejandra

Macy

Margaret

Erin

Love the change up and the new workouts!!

Hannah

- Lay on the floor with your legs bent and barbell over your hips
- Push through your heels bringing your hips up 
- Squeezing your glutes and tucking your pelvis
- Lower back to starting position
- Increase weight after each set

Barbell glute bridge

- Start with bar in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending 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 Romanian deadlifts

- Have one leg planted on the ground with a slight bend in knee
- Take other leg and shift your toes slightly out
- Slowly kick that leg back at an angle with a slight bend in knee until you feel the squeeze in your glutes
- Slowly lower back down
- Keep core tight and chest upright
- Try to keep body grounded with little to no movement/swinging

Glute Medius Kickbacks

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on your hamstrings

Hamstring curls

- Raise and lower your upper body engaging your lower back and glutes

Hyperextensions

Week 1 Day 1 - Glutes + Hamstrings

that was super challenging! I am just starting out so I couldn’t finish but I am hoping I can improve asap!

deeva

Lesly

it was great! i love how I could watch you perform the exact movements. so I could follow. it is so helpful I am excited for this!

alyssa

Week 1 Day 2 - Back + Biceps

I’ll be honest, I’m not a huge HIIT fan, or I thought I wasn’t & I almost skipped this workout. I decided to give it a try & oh my. I am SHAKING. & so sweaty. I never sweat like this with strength training. Definitely loved this one!

Eyricka

Really enjoyed this workout! Something different which made it enjoyable!! Great sweat too 💪🏽

Kylee

That got my sweatin, my gym doesn’t have many kettlebells but I incorporated dumbells for some of exercises and was able to make it work!

Courtney

Week 1 Day 3 - Kettlebell HIIT + Core

Loved this workout! Arms are burning!🔥

Everything is on fire after that one!! 🔥🔥

Kristen

I was sick but we still got a hard pump in 😝

Brandy

Week 1 Day 4 - Chest, Shoulders + Triceps

Legs are burning in the best way possible!💗

could barely walk down the stairs after 😂

taylor

Week 1 Day 5 - Legs + 	Quads

Halle

Week 2 Day 1 - Glutes + Hamstrings

Coming back from a two day back injury, lowered my weights and slowed down a bit, but happy to be back💗

Idk how I’m supposed to pick up my baby now tbh

Jessica

Week 2 Day 2 - Back + Biceps

Juliana

Week 2 Day 3 - Kettlebell HIIT + Core

Sara

Alyssa

🔥🔥 always look forward to this arm workout

Cheyanne

Week 2 Day 4 - Chest, Shoulders + Triceps

SO FUCKING GOOD. Quads + gl00ts feeling so good.

Ellie

My quads WILL hate me tomorrow 😓😓😓

Katelyn

Week 2 Day 5 - Legs + 	Quads

Lauren

Week 3 Day 1 - Glutes + Hamstrings

Feelin strong as hell. Loved this workout

Week 3 Day 2 - Back + Biceps

Week 3 Day 3 - Kettlebell HIIT + Core

Ciana

Week 3 Day 4 - Chest, Shoulders + Triceps

Katie

My legs were already shaking half way through from me weight tolerance increasing😓😓😓

Week 1 Day 1 - Glutes + Hamstrings

Community

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