Name: Playbook - Alyssa Wright - Glutes & Hamstrings
Uploaded: 2023-03-19T12:26:45.980Z
Duration: 45 min
Description: Glutes & Hamstrings

Full Lower body BURN! 

To see an overview of the full workout, click the Start Now button below and it will break down the exercises, reps, and sets. It will also show a demonstration video of the proper way to do the exercise.

Before jumping into the workout to warm-up your muscles and to prevent injuries we will begin with a warm-up below.

The Warm-up:
- leg swings right leg (20)
- leg swings left leg (20)
- jump squats (10)
2 rounds through 
- side lunge 10 each leg
- body weight glute bridge  (20 reps)

Then jump to it! 

Start light- increase weight each set if possible! Push yourself, you can do it

- Start with feet wide and toes pointed out
- Engage your lats
- Pull the bar up keeping a neutral spine and upper body tight
- Reach full extension with your legs 
- Keeping a flat back lower bar to ground

Sumo deadlift

- Begin in a prone position with your legs off the box
- Keeping your heels together and knees bent to 90 degrees 
- Lift legs up until parallel with your back, engage your glutes
- Keeping your back in a neutral position

Reverse hypers

- 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

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on your hamstrings

Hamstring curls

- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position 
- Complete desired reps then repeat on the opposite side

Curtsy lunge

- Keeping your feet aligned with your knees 
- Push out your legs against the pads 
- Ensure your movement against the resistance is smooth and controlled

Abductor machine

Standing Alternating Good Mornings

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