Name: Playbook - Adam Braud - HUMP DAY! | GLUTES & HAMS
Uploaded: 2024-12-02T21:09:49.745Z
Duration: 75 min
Description: HUMP DAY! | GLUTES & HAMS

Sit in a hamstring curl machine adjusted to you.

Curl the weight with your hamstrings using a slow and controlled motion.

Pause at the bottom.

Slowly return to starting position.

Seated Hamstring Curl

Placing the bar on your back, find a position that feels comfortable. 

Shrug up a bit and push your upper back up to create a shelf or cushion for the bar. 

Do not use a pad as it will force more pressure into the low back. 

Brace your abs and low back. 

Place the feet slightly wider than shoulder-width apart. 

Toes should be pointing out about 15 degrees. 

As you lower, push your knees out. 

Lower as far as you can. 

Use the glutes and quads to stand up. 

Place small plates or a riser under your heels, if needed, to get lower and into a more comfortable position.

Barbell Back Squat

Support your upper back on a bench and place the barbell across your hips.

With both knees bent to 90 degrees, lower your glutes to the floor and press back up to the starting position.

Keep your chin tucked throughout the entire movement.

Barbell Hip Thrusts

Begin the movement by bending at the waist and pushing your hips back towards the machine. 

Keep a neutral spine throughout the entire movement.
 
Push your hips back until you feel a nice stretch in your hamstrings. 

Pause for a second and reverse the movement by driving the hips forward. 

Ensure that you squeeze and activate your glutes at the top of the movement. 

Repeat for the desired number of reps.

Cable Pull Through

Position yourself on your hands and knees with a band just above your knees.

Keep your knee in a bent position with your hips squared.

Kick your leg back and up toward the ceiling while engaging your glutes. 

Return to starting position.

Complete desired reps then repeat on the opposite side.

Banded Donkey Kicks

Adjust fit on calf raise machine. 

Stand up onto your toes activating your calf muscles.

Lower slowly, stretching the calf muscles.

Keep your core tight and do not allow your hips to dip forward. 

Be sure to get a stretch at the bottom and feel a contraction at the top.

Machine Standing Calf Raise

Dead Bugs 
Do them slow and controlled until you can’t do any more with good form. 

Side Plank Holds 
These come straight after dead bugs. Max time hold per side. When your hips begin to dip you are done on that side. Do both sides then take a rest. 

Repeat for all rounds.

Keep your low back as flat on the ground as you can and lift your legs and arms straight to the sky.

Using your core, slowly lower your legs and arms to the ground making sure to control the speed. 

Pause for a moment at the bottom and come back up slowly.

No momentum.

4-Way Dead bugs

Resting on one elbow, try to keep your body as straight as you can while engaging your obliques to stabilize you. 

Try not to dip as best as you can.

HUMP DAY! | GLUTES & HAMS

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