Name: Playbook - Alexandra Yaeger - Glutes & Hamstrings
Uploaded: 2024-03-15T21:35:37.402Z
Duration: 60 min
Description: Glutes & Hamstrings

- 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

- 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

DB Hip Thrust

Kb or Db Swings

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat

Cable glute kickback

Glutes & Hamstrings

Shoulders + Triceps

Quick 20 Min Home Upper // bands + db

Ingrid

Becky

Minimal Equipment Full Body

Emom

Shoulders & Triceps (gym)

Quads (gym)

Posterior Chain (gym, heavy)

Back (gym)

Glutes & Hamstrings

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