Name: Playbook - Adair Hoffert - 2/11/24 Hamstring & glutes
Uploaded: 2024-03-03T18:27:57.967Z
Duration: 65 min
Description: 2/11/24 Hamstring & glutes

Hey warriors! It's time to unleash your inner strength! Are you ready to sculpt and tone your hamstrings and glutes to perfection? Let's power through it together, because your best self is just a workout away. Let's get stronger, let's get better, together!

- 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

- 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

Barbell hip thrusts

- 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

Attach an ankle strap to one ankle and hook it up to a low cable pulley. Stand perpendicular to the pulley with your strapped ankle farthest away from the pulley. Step away from the pulley so that the cable is pulled taut and your strapped leg is pulled across your unstrapped leg.

Cable adduction

- 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

- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position

2/11/24 Hamstring & glutes

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