Name: Playbook - Sophia Panella - Week 4 Day 1 - Glutes + Hamstrings
Uploaded: 2024-02-15T14:30:01.227Z
Duration: 45 min
Description: Week 4 Day 1 - Glutes + Hamstrings

Ciana

Final week, you can do it!! Finish strong👏🏼

- 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 4 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

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

Macy

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

Week 3 Day 4 - Chest, Shoulders + Triceps

Katie

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

Week 4 Day 1 - Glutes + Hamstrings

Community

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