Name: Playbook - Taylor Mei - W1/D3: Hamstrings & Glutes
Uploaded: 2024-04-01T13:08:26.674Z
Duration: 45 min
Description: W1/D3: Hamstrings & Glutes

Loved this workout! Just the right amount of challenge.

Sara Haynes

Hayden

Aleksandra

I really like the format, it's clean, clear and efficient. The workouts are really working for me so far. Thanks!

Emily

Yolanda

Every workout is so satisfying! Thank you.

Jody

Warm-up:  
• Air skipping 1 min.
• Standing hip CARS x 5 (each side)  
• Straddle 3 point reaches x 5  
• Alt front - back lunge hamstring x 5 (each side)  

Workout:  
• DB deadlifts 4 x 12-12-10-10 (increasing weight each set)  
• DB walking lunges 4 x 10 (each side)  

• DB sumo squat pulses 3 x 10  
• DB good mornings 3 x 12
  
• DB single leg deadlifts 3 x 12 (each side)  
• DB Bulgarian lunges 3 x 10 (each side) 
 
• DB hip thrusts 3 x 15  
• DB KAS glute bridge 3 x 15 
 
Cool down:  
• Lunge complex x 30 sec. each position  
• Straddle compression x 30 sec.
• Pike compression x 30 sec. 
• Frog stretch x 30 sec.

• Air skipping 1 min.
• Standing hip CARS x 5 (each side)  
• 3 Point Straddle Reach x 5  
• Alt front - back lunge hamstring x 5 (each side)

Air Skipping

Standing Hip CARS

- Get into a standing straddle position
- Reach with your hands in front of you 
- Reach between your feel
- Reach behind you between your legs

3 Point Straddle Reaches

Alt Front Lunge - Hamstring

Warm-Up

• DB deadlifts 4 x 12-12-10-10 (increasing weight each set)  
• DB walking lunges 4 x 10 (each side)

-Standing with your feet hip width apart, dumbbells in each hand, bend and hinge at the hips, lowering down towards the floor, keeping a slight bend in the knees.

DB Deadlifts

- Keep your chest up holding two dumbbells by your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees 
- Step forward and repeat

DB Walking Lunges

Superset

• DB sumo squat pulses 3 x 10  
• DB good mornings 3 x 12

- Stand in a wide toed out stance 
- Hold a dumbbell in goblet position 
- Lower into a squat and pulse for time or reps

DB Sumo Squat Pulses

DB Good Mornings

• DB SL deadlift 3 x 12 (each side)  
• DB Bulgarian lunges 3 x 10 (each side)

- 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

- 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

• DB hip thrusts 3 x 15  
• DB KAS glute bridge 3 x 15

-Place your shoulder blades against a bench, feet flat on the floor. 
-With a dumbbell across your hips, lower down into a seated position and push your hips back up, squeezing your glutes

DB Hip Thrusts

-Get into the same position that you would to perform a hip thrust.
-Instead of lowering into a seat position, shorten your range of motion, targeting and isolating the glutes

DB KAS Glute Bridge

• Lunge complex x 30 sec. each position  
• Straddle compression x 30 sec.
• Pike compression x 30 sec. 
• Frog stretch x 30 sec.

- Follow the stretches in the video for a lunge stretching sequence 
- Work both sides

Lunge Complex

- Stand with your feet wide
- Hinge forward at the waist bringing your head between your legs and hold to stretch

Straddle Compression

- Stand with your feet together 
- Lean forward as far as you can placing your head on your legs

Pike Compression (standing)

- Positioning yourself so that elbows are on the ground and knees are wide
- Sitting into the stretch, opening up your hips

Frog Stretch

Cool Down

W1/D3: Hamstrings & Glutes

Thank you! I definitely felt those core exercises 🥵

Yesenia

It was amazing and I could only do 2 rounds 😄

I've been doing one round till I get more in shape.. love it! Obsessed with the app like it's my life now

W1/D1: Quads & Glutes + Core

Megan

Hope

W1/D2: Back + Shoulders

Great workout. Couldn't go more than one round this time

W1/D4: Chest & Arms + Core

Great workout! I'm getting in shape after a couple months of doing your exercises. I'm able to finally complete them ❤️

I do 2 rounds till I'm more in shape 😆

W2/D1: Quads & Glutes + Core

I went lighter on the weights so I could do all 3 rounds. Just trying to figure out that sweet spot. My body has changed SO MUCH in 3mo

W1/D3: Hamstrings & Glutes

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