Name: Playbook - Taylor Ferringer - W4/D1 Glutes & Hamstrings
Uploaded: 2023-03-19T03:10:16.252Z
Duration: 90 min
Description: W4/D1 Glutes & Hamstrings

Working Sets -

   Barbell RDL
   Sumo Leg Press
   Barbell Hip Thrusts + Pulses
   Dumbbell Single Leg RDL
   Back Extensions
   Weighted Donkey Kicks

Cardio -
   
   Incline Treadmill Walk

- Slowly lower the bar with a slight bend in your knees, hinging 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 RDL

- Place feet higher and wide with toes slightly out on the platform
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press all the way back to starting position

Leg press - sumo 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
- Add a 1/4th rep as a pulse rep

Barbell hip thrusts + Pulses

- 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

Dumbbell single leg RDL

- With your arms crossed, feet stable and hips pressed against the incline.
- Raise your upper body with your back rounded

Back Extensions

Hamstring Superset

- Add weight by tucking a dumbbell between you thigh and calf
- Raise your leg engaging your glute
- Keep your hips squared

Weighted donkey kicks

- Incline on lvl 10
- No hand rail support

Treadmill incline walk

W4/D1 Glutes & Hamstrings

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/D1 Quads, Hamstrings & Glutes | A

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/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

W4/D1 Glutes & Hamstrings

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