Name: Playbook - Andree Hafley - Hamstrings + Glutes + Obliques
Uploaded: 2023-02-03T12:25:34.640Z
Duration: 25 min
Description: Hamstrings + Glutes + Obliques

This workout targets your hamstrings, glutes, and obliques
* Do 3 sets 
* Make sure to do both sides when doing unilateral exercises!

- Stand in a staggered stance 
- Keep your chest up
- Lower until both legs are at about 90 degrees
- Extend your legs to return to the initial position
- Make sure to switch sides

Bodyweight Split Squat

- Seated with your legs bent and feet flat on the floor 
- Lean back slightly so that your body is in a “V” shape 
- Hold there and Twist your upper body from side to side 
- Engaging your core throughout the movement

Modified V-sit with twists

- start with feet together 
- take a big step back with one foot
- bend both knees and lower towards the floor
- stop when knees are about 90 degrees 
- step back up and bring feet back together again
- Make sure to switch sides

Bodyweight Reverse Lunge

- Start on hands and knees
- Engage core and lift knees an inch or two off of floor
- Twist hips from side to side 
- Knees should swing from side to side

Quadruped knee hover (bear) with twist

- Stand with your knees slightly bent and raise one leg backwards 
- Hinge at your hips, and lower your torso until it’s almost parallel to the floor as your lifted leg extends behind you
- Lift back up engaging your hamstrings and glutes
- Make sure to do the other side

Bodyweight single leg RDL

- Start in lying position with knees bent and feet flat on the floor 
- Place fingertips behind ears 
- Lift your head and back of your shoulder off the floor 
- Rotate your torso bringing your elbow towards your knee
- Keep your core engaged
* Work both sides

Hamstrings + Glutes + Obliques

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