Name: Playbook - Alexis Schumacher - Glutes & Hammies
Uploaded: 2022-09-19T18:16:15.521Z
Duration: 60 min
Description: Glutes & Hammies

- 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

1 1/4 Hip Thrusts

20 total for each set. 10 each leg.

-Begin by standing both feet on an elevated surface 
- Step one foot behind you and lower down until your back knee touches the ground
- Press through the front foots heel to stand back up
- Complete desired reps then repeat on the opposite side

Deficit reverse lunge

- Place foot up onto the box and push through your heel to stand up
-Do not use opposite leg to rely on pushing you up 
- Bring the other leg up
- Step down and repeat
- Work both legs

Glutes & Hammies

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