Name: Playbook - Taylor Ferringer - W2/D1 Quads, Hamstrings & Glutes | A
Uploaded: 2023-03-19T03:10:16.205Z
Duration: 90 min
Description: W2/D1 Quads, Hamstrings & Glutes | A

Working Sets -

   Lying Hamstring Curls
   Narrow Stance Leg Press
   Barbell Hip Thrusts
   Dumbbell RDL
   Dumbbell Floor Glute Bridge
   Dumbbell Walking Lunges

Cardio -
   
   Incline Treadmill Walk

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

Lying hamstring leg curls

- Place your feet in a low and narrow stance on the platform
- Keep your back on the pad 
- Push through your mid-lower foot to push the platform

Leg press - low/narrow stance

- 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

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

- Lay on the floor with your legs bent
- Push through your heels bringing your glutes up
- Extend your arms holding two dumbbells
- Bend at the elbow bringing the dumbbells down - Press the dumbbells up engaging your chest

Dumbbell glute bridge floor press

Dumbbell Hamstring Superset

- Begin with dumbbells in each hand
- Step forward with one foot and lower down until knees are 90 degrees, rise half way, lower back to 90
- Push through front heel and stand back up 
- Work both sides

Dumbbell double walking lunges

10 MIN - LVL 5 INCLINE
5 MIN - LVL 10 INCLINE
5 MIN - LVL 15 INCLINE 
20 MIN TOTAL @ 3.0 Speed

Incline Treadmill Walk

W2/D1 Quads, Hamstrings & Glutes | A

W1/D1 Quads, Hamstrings & Glutes | A

W1/D2 Back, Shoulders, Triceps & Abs

W1/D3 Quads, Hamstrings & Glutes | B

W1/D4 Back, Shoulders, Biceps, Triceps & Abs

W1/D5 Glute Focus

W2/D2 Back, Shoulders, Triceps & Abs

W2/D3 Quads, Hamstrings & Glutes | B

W2/D4 Back, Shoulders, Biceps, Triceps & Abs

W2/D5 Glute Focus

W3/D1 Quads, Hamstrings & Glutes | A

W3/D2 Back, Shoulders, Triceps & Abs

W3/D3 Quads, Hamstrings & Glutes | B

W3/D4 Back, Shoulders, Biceps, Triceps & Abs

W3/D5 Glute Focus

W4/D1 Glutes & Hamstrings

W4/D2 Back, Shoulders, Triceps & Abs

W4/D3 Quads and Glutes

W4/D4 Back, Shoulders, Chest, Triceps & Abs

W4/D5 Glute Focus

W5/D1 Glutes & Hamstrings

W5/D2 Back, Shoulders, Triceps & Abs

W5/D3 Quads and Glutes

W5/D4 Back, Shoulders, Chest, Triceps & Abs

W5/D5 Glute Focus

W6/D1 Glutes & Hamstrings

W6/D2 Back, Shoulders, Triceps & Abs

W6/D3 Quads and Glutes

W6/D4 Back, Shoulders, Chest, Triceps & Abs

W6/D5 Glute Focus

W2/D1 Quads, Hamstrings & Glutes | A

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