Name: Playbook - Alyssa Higham - Week 1 - Day 1 (Legs: Hamstring & Glute focused)
Uploaded: 2022-04-26T00:55:10.612Z
Duration: 60 min
Description: Week 1 - Day 1 (Legs: Hamstring & Glute focused)

Lower Body - Hamstring & Glute focused 

1. Barbell Hip Thrusts 
10, 8, 8, 8, 6 reps 

2. Barbell RDL’s 12 reps x 4 sets 

3. SUPERSET
- Seated Leg Curls 12x4
- Donkey Kicks 12 reps x 4 sets 

4. DB Glute Bridge Pulses 
15 reps x 3 sets 

5. Cable Pull-Throughs 
15 reps x 3 sets

- 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

- Start with bar or dumbbells in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending 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’s

- 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

Seated Hamstring Curls

- Position yourself on your hands and knees, with a band just above your knees
- Keeping your knee in a bent position, hips squared
- Kick your leg back and up toward the ceiling, engaging your glutes 
- Return to starting position
- Complete desired reps then repeat on the opposite side

Banded Donkey Kicks

SUPERSET

- Place the dumbbell on your hips
- Push through your heels to raise your hips
- Squeeze your glutes as you come up
- Pulse at the top as you continue reps

DB Glute Bridge Pulses

- Begin the movement by bending at the waist and pushing your hips back towards the machine 
- Keep a neutral spine throughout the entire movement 
- Keep pushing 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

Week 1 - Day 1 (Legs: Hamstring & Glute focused)

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