Name: Playbook - Sophia Panella - Week 3 Day 1 - Glutes + Hamstrings
Uploaded: 2024-02-15T14:30:01.089Z
Duration: 65 min
Description: Week 3 Day 1 - Glutes + Hamstrings

Thea

Jessibel

Ellie

Love this leg day. I think it would be helpful to detail the instructions a tad more. Like on the BSS for a glute day, we should be hinging forward slightly right? I feel them in my quads the most!

Catie

I’ve upped my weight on some! I’m still having a hard time with RDLs. I start with no weight/little weight on the smith machine bar & I feel the exercise in all the right spots. But when I up the weight just a little I feel like I don’t feel it?? I feel like the no weight is too easy so idk what to do

Alexus

Alice

Macy

I can already feel myself getting stronger as the weeks go on!

Alysa

Try increasing your weight the exercises - you’re stronger than you think, push yourself👏🏼

- 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

- 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

Romanian deadlifts

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up
-Reps are per leg

Dumbbell bulgarian split squat

- 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 3 Day 1 - Glutes + Hamstrings

Sarah

Shaylee

Finally found a gym routine I can follow, Thank you 🤗

Marissa

Week 1 Day 1 - Glutes + Hamstrings

I loved it! I used to coach with you and missed your workouts, so this has been great :)

Ashlee

Alyssa

Can already tell this one’s gonna hurt tomorrow😮‍💨

Ashlyn

Week 1 Day 2 - Back + Biceps

Ryann

if you’re wondering if the 10 sec. rest is a joke! it’s not! 🥵

Erin Bergner

Week 1 Day 3 - Core + HIIT

Ryan

My shoulders are going to fall off the bone 😅😅

Sandra

Nikki

Week 1 Day 4 - Chest + Shoulders

Azul

Week 1 Day 5 - Quads

Girrrrlllll my 🍑🍑!!!  Im wobbling out the gym 🥵

taylor

Ally

Week 2 Day 1 - Glutes + Hamstrings

Pushed myself more than last week! My body feels good!

Courtney

First workout in a while trying to get out of this funk so thank you!

Week 2 Day 2 - Back + Biceps

Couldn’t finish this one the first week, now week two we completed every rep, every exercise!

Week 2 Day 3 - Core + HIIT

Aimee

Bumped up my weight today!! My arms were shaking the whole time 😅

Alexia

I wish there was a section we could input how much weight, so that we could keep track of progress ❤️

Week 3 Day 1 - Glutes + Hamstrings

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