Name: Playbook - Taylor Mei - Lower Body Hamstrings & Glutes
Uploaded: 2024-04-01T13:08:26.993Z
Duration: 45 min
Description: Lower Body Hamstrings & Glutes

Tejiri

Those Bulgarian split squats kill me 😅

Augusto

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

Alana

Natalia

Superset#3 did wit hack machine n reinvented😂my abcoaster for slide glute burn 🔥 #weekendbelike🌅

yangBAE

Tenzin

Loved it, simple but hits all the major areas. I loved the variety between body weight, BB & DB too. 🔥🔥🔥

marissa guthrie

BB Squats 5 x 6-8 (warmup, if you can't get to 5 reps, perform a drop set) 

DB banded deadlifts 4 x 12-15
Banded monster walks 4 x 20 (10 each side) 

DB Bulgarian lunges 3 x 10-12
Db sumo squats  3 x 20 

Cable hamstring pull throughs 3 x 12-15 
Slider hamstring curls 3 x 15 

BB hip thrusts 4 x 10-12 (heavy, pause 2 secs at top)

- Position bar on upper traps (can use foam pad if needed)
- Feet shoulder width feet apart & facing forward
- Pushing your hips back as you lower aiming to hit at least 90 degrees
- Breathe in on the way down, and out on the way up
- Keep core tight

Gym BB Squats

Db banded deadlifts 4 x 15
Banded monster walks 4 x 20 (10 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

- Positioning band just above the knees
- Focus on pushing against the band so knees remind stacked over ankles
- Aim to maintain a 90 degree squat while stepping left or right

Banded monster walks

Superset A

DB Bulgarian lunges 3 x 10-12 (each side) 
DB sumo squats 3 x 20

- Begin with a dumbbell in each hand
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until knee just touches the floor
- Push through your heel and stand up
- Work both sides

DB Bulgarian Lunge

- Start with a wide stance and your toes pointed out 
- Hold the dumbbell in goblet position
- Push your hips back as you come down 
- Drive through your heels to stand back up

DB Sumo Squats

Superset B

Cable hamstring pull throughs 3 x 15
Slider hamstring curls 3 x 15

- Position the cable low with the top attachment
- Hinging at the hips and loading the weight into the hamstrings 
- Squeezing the glutes at the top
- Maintain tight core throughout the entire movement

Gym Cable hamstring pull throughs

-Lay flat on the ground with your hands at your sides and your feet on sliders and hips slightly off the ground
-Raise your hips as your curl your heels towards your butt activating guru hamstrings
-Slide your legs back out and into the starting position

Slider Hamstring Curls

Superset C

- Use a foam pad to help avoid any pressure during the exercises
- Position yourself so shoulder blades are resting on bench/box
- Keeping head neutral during the entire movement
- Weight in your heels and squeezing glutes at the top
- Avoid arching of the low back at the lowest part of the exercise

Gym BB Hip Thrust

Lower Body Hamstrings & Glutes

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

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.

Lower Body Hamstrings & Glutes

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