Name: Playbook - Tire Trained - W1/D4 Glutes + Hamstrings
Uploaded: 2024-05-10T22:09:26.750Z
Duration: 60 min
Description: W1/D4 Glutes + Hamstrings

Kendra

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell Back Squat

- Start with bar or dumbbells in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, hinging at the hips, keeping your back straight, and keeping the bar tight to the body
- Lower weight until you feel a slight stretch in your hamstrings. The weight should end up right below the knee to mid-shin 
- Drive your hips forward and use your hamstrings to power back to standing

Dumbbell Romanian Deadlifts

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground and leave it there
- Jump up and pop your feet together like a jumping jack behind the dumbbell
- Return to the sumo squatted position and pick up the dumbbell
- Stand up to full extension
- Repeat

Dumbbell Sumo Squat + Jack Feet

Dumbbell Superset

- Support upper back with shoulder blades resting on a bench
- Roll the barbell across your hips
- Plant feet firmly on the ground and thrust the hips up until the knees are at 90 degrees and you have full extension of the hips
- Return to the starting position
- Be sure to inhale and brace before the contraction and release once the contraction is over

Barbell Hip Thrusts

- Support upper back with shoulder blades resting on a bench
- Roll the barbell across your hips
- Plant feet firmly on the ground and thrust the hips up until the knees are at 90 degrees and you have full extension of the hips
- Come down halfway and repeat

Barbell Hip Thrust Pulse

- Support upper back with shoulder blades resting on a bench
- Tuck the chin and look straight ahead
- Roll the barbell across your hips
- Plant feet firmly on the ground and thrust the hips up until the knees are at 90 degrees and you have full extension of the hips
- Hold at the top for designated time

Barbell Hip Thrust Hold

Hip Thrust Giant Set

- Get into position and place the bottom of your foot on the handle
- Push back and up with your foot and extending your leg upwards
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

Cable Glute Kickback

- Keeping both legs slightly bent 
- Pull your strapped ankle away from the pulley until it is fully abducted
- Return your strapped leg to the starting position
- Repeat for more repetitions

Cable Abductions

Cable Superset

W1/D4 Glutes + Hamstrings

I've loved it! Feeling connected even through my own home gym. 💓

Jessica

W1/D1 Welcome to T3+!

Okay Amanda… looking forward to a sore tomorrow and watching that struggle improve.

W1/D1 Testing - Week #1

W1/D2 Shoulders + Quads

W1/D3 Back + Biceps

W1/D5 - Chest + Triceps

W2/D1 Shoulders + Quads

W2/D2 Back + Biceps

W2/D4 Chest + Triceps

Loved the combo of compound, cardio, and core!!

Cheyenne

W2/D5 Full Body

W3/D1 Shoulders + Quads

W3/D2 Back + Biceps

W3/D3 Glutes + Hamstrings

W3/D4 Chest + Triceps

W3/D5 Full Body

W4/D1 Shoulders + Quads

W4/D2 Back + Biceps

W4/D3 Glutes + Hamstrings

W4/D4 Chest + Triceps

W4/D5 Full Body Friday

W5/D1 Shoulders + Quads

W5/D2 Back + Biceps

W5/D3 Glutes + Hamstrings

W5/D4 Chest + Triceps

Those goals are starting to show!! Wow!! 🙌🥳🔥

W5/D5 Testing - Week #5

W6/D1 Shoulders + Quads

W6/D2 Back + Biceps

W6/D4 Chest + Triceps

W6/D5 Full Body

W7/D1 Shoulders + Quads

W7/D2 Back + Biceps

W7/D3 Glutes + Hamstrings

W7/D4 Chest + Triceps

W7/D5 Full Body Stack

W8/D1 Shoulders + Quads

W8/D2 Back + Biceps

W8/D3 Glutes + Hamstrings

W8/D4 Chest + Triceps

W9/D1 Shoulders + Quads

W9/D2 Back + Biceps

W9/D3 Glutes + Hamstrings

W9/D4 Chest + Triceps

Love comparing week 1 to now!! 🤯🥳💥

W9/D5 Testing - FINAL

W10/D1 Shoulders + Quads

W10/D2 Back + Biceps

W10/D3 Glutes + Hamstrings

W10/D4 Chest + Triceps

W10/D5 Full Body

W6/D3 Glutes + Hamstrings

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W1/D4 Glutes + Hamstrings

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