Name: Playbook - Sweat Rewards - W7/D1 Glutes & Hamstrings
Uploaded: 2023-01-02T02:01:35.281Z
Duration: 60 min
Description: W7/D1 Glutes & Hamstrings

Glutes & Hamstrings
*Do banded warm up for two rounds of 10 reps each. Exercises below*
(banded squats, side steppers, side step squat, semi circle walk forward and back,
glute bridges, fire hydrant)

- Barbell Sumo deadlift 4 x 20/15/15/10
- Machine hip thrust 3 x 20 (5 second hold every 5 reps)

Superset:
- Leg press 4 x 20 (60% of max weight)
- Hamstring curl 4 x 15

Tri set
- Single leg deadlift (RDL) 3x 15 each
- Elevated Bulgarian split squat 3 x 15 each
- Curtsy lunge to squat 3 x 12 each leg

Burn out round
- Seated hip abduction, superset with adduction (2 sets x 30 each) hold for 10
seconds after every 10 reps.
- Toe angled, standing kick back (2 sets x 30 reps each)
- Weighted glute kick back (2 sets x 20 each)
- Cardio 40 mins stairmaster

- Stand with feet shoulder width apart, a band placed just above the knees
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Banded squats

- Get into a shallow squat position with a band placed just above the knees
- Walk laterally back and forth for desired time or steps

Banded side steppers

- Get into a shallow squat position with a band placed just above the knees
- Walk laterally to the for desired steps
- Walk back the opposite direction for the same number of reps

Banded side step

- Get into a shallow squat position with a band placed just above the knees
- Walk forward using semi circle steps for desired steps

Banded front step semi circle

- Get into a shallow squat position with a band placed just above the knees
- Walk backward using semi circle steps for desired steps

Banded reverse step semi circles

- Lay on the floor with your legs bent, feet flat on the floor and a band just above the knees
- Push through your heels bringing your hips up 
- Squeezing your glutes, hold at full contraction
- Lower back to starting position with control

Banded glute bridges

- Position yourself on your hands and knees
- Keeping your knee in a bent position
- Lift your left knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position
- Complete desired reps then repeat on the opposite side

Fire hydrant

Warmup

- Start with feet wide and toes pointed out
- Engage your lats
- Pull the bar up keeping a neutral spine and upper body tight
- Reach full extension with your legs 
- Keeping a flat back lower bar to ground

Barbell sumo deadlift

- Begin with back supported and weight on your hips
- Bend knees to 90 degrees
- Raise hips towards the ceiling and engage glutes

Machine hip thrust

- Keep you back on the pad
- Push through your foot to raise the platform

Leg presses

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

Lying hamstring curl

Superset

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor behind you
- Hinge at your hips, and lower the dumbbells toward the floor
- Lift back up engaging your glutes
- Complete desired reps then repeat on the opposite side

DB single leg deadlift

- Find yourself a step, box, bench or any other contraption that you can rest a foot on, it needs to be about knee height
- Hold a dumbbell in each hand
- Get into a forward lunge position with torso upright, core braced and hips square to your body, with your back foot elevated on the bench
- Your leading leg should just under 2ft or so in front of bench 
- Lower until your front thigh is almost horizontal, keeping your knee in line with your foot (Don't let your front knee travel beyond your toes)
- Drive up through your front heel back to the starting position
- Complete desired reps then repeat on the opposite side

DB bulgarian split squat

- Holding the dumbbells at your sides
- Step your one leg back behind the opposite leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position
- Curl the dumbbells up and complete 1 squat
- Complete desired reps then repeat on the opposite side

12 reps each leg

Curtsy lunge to squat

Triset

Change the pads and push out for the adduction

Seated hip abduction

Toe angled standing kickback

Cardio (Stairmaster)

W7/D1 Glutes & Hamstrings

Hello ,for gains n cuts meal plan are there vegan/vegetarian options ? Thanks !

Rebekah

I love that you provide a meal plan along with the program for users to follow. Definitely helps with meal prep on my end because I never know what to make! :/

What nutrition plan should I follow?

I really enjoyed this work out. I loved the videos. The workout has the right Amount of intensity.

labrisha

My first workout after a 3 month hiatus. This was a good one!!

Denee

Cassy

W1/D1 Chest & Back

Jaja

Really enjoyed this intense arm workout!!! So easy to follow as well!

Asha Fears

W1/D2  Shoulders and Arms

Hectic!!!! We didn’t have some of the machines in our Gym and I was great full coz yoh!!!!!

Beverly

Chenai

Shannon

W1/D3  Legs

Alternative would be great, some gym don’t have the equipment showing in the workout. Awesome workout!

W7/D1 Glutes & Hamstrings

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