Name: Playbook - Adair Hoffert - 1/29/24 Hams & glutes
Uploaded: 2024-03-03T17:57:24.583Z
Duration: 65 min
Description: 1/29/24 Hams & glutes

Listen up, warriors! Are you ready to blast those hamstrings and glutes into the next level? Unleash your inner power and sculpt your body into a masterpiece! Join me as we conquer the ultimate hamstring and glute workout. Let's get those gains, right here, right now!

- 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

Sumo deadlift

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Barbell RDL

Position yourself on a leg curl machine so that your knees are against the knee pads and your chest is against the chest pad, resting your forearms against it.
Place the back of your right leg underneath the curl pad so your calf is pressing against it and your toes are extended straight. This is your starting position.
Exhale as you raise your right leg as high as possible.
Hold for a couple of counts and then inhale as you slowly lower your right leg back to the starting position.
Step 5: Repeat for a complete set.
Step 6: Switch sides.

Standing leg curl

- 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

Select the desired weight, then adjust the pad so it rests comfortably above the back of the heels.
Tense up the hamstrings by taking the weight slightly off the stack. This is the starting position for the exercise.
Take a deep breath, squeeze the hamstrings, and curl the weight up as far as possible while keeping the spine neutral.
Slowly lower the weight back to the starting position and repeat

1/29/24 Hams & glutes

More workouts from Adair Hoffert