Name: Playbook - Alyssa Higham - Week 2 - Day 1 (Legs: Hamstring & Glute focused)
Uploaded: 2022-04-26T00:55:28.482Z
Duration: 60 min
Description: Week 2 - Day 1 (Legs: Hamstring & Glute focused)

Lower Body - Hamstring & Glute focused

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

2. Barbell RDLS 12 reps x 4 sets

3. SUPERSET
- Seated Leg Curls 12 reps x 4 sets
- Banded Fire Hydrants 12 x 4 sets 

*1-3 minutes rest in between each set*

- 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.

DB or 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
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position

Banded Fire Hydrants

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

Dumbbell 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 2 - Day 1 (Legs: Hamstring & Glute focused)

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