Name: Playbook - Taylor Mei - Phase 2/Day 4: Hamstring & Glute Dominant
Uploaded: 2024-04-30T14:16:27.639Z
Duration: 60 min
Description: Phase 2/Day 4: Hamstring & Glute Dominant

All good but I deffo need to get my own cushion for bridges 😅

candice

Morning Protocol: 
20 minutes of fasted cardio, aiming for a 60% Max Heart Rate (cycling, walking, elliptical etc) 
Max heart rate = 225 - your age 

Warm Up: 
+8 minutes cycle or stair master 
+90-90 hip openers x 5 (each side) 
+Deep squat hold x 30 seconds 
+Captain Morgans x 10 (each side)
+Light abduction & adduction 3 x 20-25 

Workout: 
+ BB Deadlifts: 4 x 8-10; Working your way up to a heavy 8-10 reps 

+Machine Hamstring Curls: 4 x 10-12  rest pause 2-3 reps 

Superset: 
+DB SL Deadlifts: 4 x 10-12 (each side) 
+DB Sumo Squats: 4 x. 12-15 

Superset: 
+B Stance hip thrusts: 4 x 6-8 (each side) 
+Hip Thrusts: 4 x 10-12 (each side) 

Cool Down: 
+ 15 minutes cycle/incline walk 
+ Light stretching/foam rolling to finish

20 minutes of fasted cardio, aiming for a 60% Max Heart Rate (cycling, walking, elliptical etc) 
Max heart rate = 225 - your age

Aiming for a 60% Max Heart Rate
Max heart rate = 225 - your age

Incline Treadmill Walk

Morning Protocol

+8 minutes cycle or stair master 
+90-90 hip openers x 5 (each side) 
+Deep squat hold x 30 seconds 
+Captain Morgans x 10 (each side)
+Light abduction & adduction x 20-25

Stairmaster

- Sit on the ground with one leg out front bent at 90 degrees and the other to the side at 90  degrees
- Pivot on your butt rotating knees and your body 180 degrees and your knees in opposite 90’s

90-90 Hip Openers

- Hold onto the rack/rig for stability if you need to
- Shoot your hips back and down into a deep squat position
- Hold

Deep Squat Hold

Captain Morgans

Light DB Adduction & Abduction

Warm Up

- 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

BB Sumo Deadlift

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

Machine Hamstring Curls

+DB SL Deadlifts: 4 x 10-12 (each side) 
+DB Sumo Squats: 4 x. 12-15

- 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 your torso until it’s almost parallel to the floor
- Keeping the dumbbells close to your body
- Lift back up engaging your glutes

DB SL Deadlift

DB Sumo Squat

Superset

+B Stance hip thrusts: 4 x 6-8 (each side) 
+Hip Thrusts: 4 x 10-12 (each side)

- 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

- 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

BB Hip Thrust

+ 15 minutes cycle/incline walk 
+ Light stretching/foam rolling to finish

Foam Roll Hamstrings

Cool Down

Phase 2/Day 4: Hamstring & Glute Dominant

Is there a word for both enjoyable and hard? Either way, really like this phase. I was too excited and started after 3 weeks of phase 1. But feel really good on this phase! Excited to try the other workouts

Phase 2/Day 1: Quad & Glute Dominant

Haaaaaard! But I know it will make my pull ups much better!

Phase 2/Day 2: Back & Arms

Phase 2/Day 3: REST DAY!

Kamila

Phase 2/Day 5: Chest & Shoulders

Phase 2/Day 6: Cardio & Core

Workout love. I feel my legs hard🙈♥️

Aleksandra

Extra spicy! My fav type, a lot of volume so went lighter for the first try but definitely think I can go heavier especially for the bridges and goblet squats

Phase 2/Day 4: Hamstring & Glute Dominant

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