Name: Playbook - Abby Berner - Glute & Hamstring Workout
Uploaded: 2021-12-07T03:29:19.192Z
Duration: 45 min
Description: Glute & Hamstring Workout

Really felt it in my hamstrings and some in my inner thigh. Maybe it was the position of my feet

Kaylyn Young

My glutes and hamstrings are still talking to me! Wow. You feel the burn with this workout 🔥

Megan

managed to do this and hit a DL PR🥵🥵🥵 DEAD.

Geena

I felt this workout on my glutes! Everybody should try this workout gives you a good pump

Crystal Castillo

Anthony

At gym glute & hamstring focused!

Equipment used:
•barbell
•dumbbell
•resistance bands
•smith machine

- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

Conventional deadlift

- Start with the barbell on your upper back
- Step back with the first foot and lower down until knees are 90 degrees & step forward to knee up and back down
- Repeat on the opposite side

Barbell reverse lunge with knee up

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting
- Add band if wanted

Barbell hip thrusts

- Place band just above your knees
 - Flex the hips to 45 degrees and the knees to approximately 90 degrees 
- Initiate the movement by abducting your top leg
- Push your knee away from the midline of your body                                                                                        
- Maintain contact between your feet throughout the movement

Banded clam

- 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 pulse
- Stand up to full extension

DB sumo squat pulse

- Place your hands on your head 
- Raise your upper body engaging your glutes
- Pause at the top and come down

Hyperextension hold

Glute & Hamstring Workout

Amazing! Did this at home and it KILLED my legs

Krystal Gamino

Great workout helps with have anxiety in going to the gym.

Genesis

Sarah

Booty Workout (at gym or home) 🍑

Emily

One of my favorite leg days - I add a 30 second sprint in between each exercise to spike the heart rate.

Glute & Hamstring Workout

Community

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