Name: Playbook - Taylor Mei - Glutes: 3/2
Uploaded: 2024-04-01T13:08:27.045Z
Duration: 45 min
Description: Glutes: 3/2

❤️‍🔥 hard workout ! You gotta push through it but it was fire !

Alana

yangBAE

Katie

Kelsey

Olga

Pavallam

Day 2: Hamstrings & Glutes 

Activation: 
- Leg kicks (side-side) x 10 (each side)
- Anchored straddle stretch x 20 seconds 
- Machine hamstring curls (light) x 15 

Workout
A1: Leg press (wide) 4 x 10-12 

B1: BB B-stance hip thrusts 4 x 10-12 (each side)

C1: DB front leg elevated lunges 3 x 10-12 (each side)

D1: DB banded deadlifts 3 x 10-12  
D2: Single leg hamstring curls 3 x 12 (each side)

E1: BB hip thrusts 4 x 10 (heavy) 

Cool down: 
- Treadmill incline walking x 5 minutes 
- Banded glute bridges x 20 
- Banded glute bridge abductions x 20

- Leg kicks x 10 (side-side) each side
- Anchored straddle stretch x 20 seconds 
- Machine hamstring curls (light) x 15

- Stand tall and hold onto a stationary surface
- Raise one leg as far out to the side as possible 
- Allow your leg to swing back down crossing in front of your standing leg
- Repeating the movement for reps
- Work both sides

Leg Kicks (side-side)

- Position your feet into a straddle with your back to the rack
- Hinge forward at the hips, reaching through your legs and pulling yourself toward the rack

Anchored Straddle

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

Machine Hamstring Curls (light)

Activation

- Keeping your back flat against the pad
- Start with a wide stance 
- Drive through your heels forward pressing the platform 
- Bring the platform in with a slow controlled motion

Leg Press (wide)

- Place your upper back on the bench, feet in a B-stance position, banded just above the knees and the bar across your hips
- Push through your heel raising your hips 
- Engage your glutes at the top
- Work both sides

BB Banded B-Stance Hip Thrusts

- Set up in a split stance with your front foot elevated on a plate/plates
- Chest up, looking straight ahead and dumbbells by your sides
- Descend by flexing both knees until they are both at 90 degrees
- Drive through the front foot extending back to the top
- Work both sides

DB Front Foot Elevated Lunge

D1: DB banded deadlifts 3 x 10-12  
D2: Single leg hamstring curls 3 x 12 (each side)

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

Banded DB Deadlifts

- Using only one leg
- Bring your heel towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstring
- Complete desired reps then repeat on the opposite side

SL Hamstring Curl

Superset

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees and feet firmly on the floor
- Push through your heels, driving your hips up 
- Squeeze your glutes at the top before lowering with control 
- Maintaining a neutral spine and core tight throughout the movement

(HEAVY)

BB Hip Thrust (HEAVY)

- Treadmill incline walking x 5 minutes 
- Banded glute bridges x 20 
- Banded glute bridge abductions x 20

- Walk on the treadmill set to an incline

Treadmill incline walk

- Place the band just above your knees 
- Push through your heels to raise your hips
- Squeeze your glutes as you come up
- Pause at the top and lower back to starting position

Banded Glute Bridge

- Lay on the floor with your legs bent and a band above your knees 
- Push through your heels bringing your hips/glutes up
- Maintaining this glute bridge position 
- Keeping your feet aligned with your knees 
- Push your legs out against the band and back in
- Ensure your movement against the resistance is smooth and controlled

Banded Glute Bridge Abductions

Cool down

Glutes: 3/2

I thought my push dexterity was much better than it actually is. Thank you 😂

Vincent

Horribly wonderful or wonderfully horrible I’m not sure LOL 😂 really great workout, I thought I was good with push movements! 😅

candice

Diana

Upper Body: PUSH

Moira

Megan

Kevin

Upper Body: PULL

Augusto

Brutal in just the right way. Haven't done a dedicated shoulders workout in months and omg

Jana

M@mstark.me

Upper Body: Shoulders

Shawna

Upper Body: Back & Arms

Show us what we’re muscles and skills we’re working out

Stephany

Upper Body: Back & Biceps

Love it, trying to do 2 leg days one upper (switching between push and pull) with cardio to finish and one giant set with cardio blast finisher. Loving the leg options, but running out of push and pull 💪🏻 defo getting stronger tho, which is great 🔥🔥🔥and my VO2 max is slowly climbing back up Wahey 🤗🥇🏆

Upper Body: Chest & Triceps

I appreciate the focus on the shoulders! Good stuff! 💪

Dewangi

My shoulders feel it! I had to do it at home today so I used resistance bands in place of the cable SA.

Carrie

Ilane

These are my favs! High burn, super sets and super challenging. 🔥🔥🔥

Lower Body: Quads & Glutes

Ooooowwweeeee gonna be feeling this later 🔥

Tejiri

Lower Body: Hamstrings & Glutes

Those Bulgarian split squats kill me 😅

Definitely challenging but great workout to push yourself , did this workout on a day off because it took me an hour and a half to finish but with longer breaks as I needed 😂 loving these programs

Glutes: 3/2

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