Name: Playbook - Andrei Deiu - Hams and Glutes
Uploaded: 2022-09-30T21:33:29.208Z
Duration: 45 min
Description: Hams and Glutes

El-MORADO

Just very amazing
God bless you champ
Amazing pumps
Super transformation

WARM UP: 10 minute bike

- Keep feet close together on the board (a little narrower than hips distance) 
- Drive the heels down as you lengthen the legs 
- Keep spine pressed against the backboard

Leg Press - Low/Close

- Press your front body against the machine 
- Curl the working leg up as you keep your hips steady 
- Squeeze into the hamstring and hold for 2s at the top 
- Lead with the heel
- Complete desired reps then repeat on the opposite side

Single Leg Curl (Left)

Single Leg Curl (Right)

- Lie face down on the leg curl machine, stretching your legs out fully
- The roller pad should rest a few inches over your calves, just above the heels
- Grasp the support handles on each side of the machine
- Exhale and flex your knees, pulling your ankles as close to your glutes as you can
- Keep your hips firmly on the bench
- Hold briefly
- Inhale as you return your feet to the starting position in a slow and controlled movement

Lying Leg Curls

- Begin with upper back supported and the barbell across your hips
- Push through your heels driving your hips up towards the ceiling and engage your glutes
- Lower back down with control

Barbell Hip Thrust

- The feet should be set about hip width apart
- Bend at the hips to grip the bar
-  The arms should be directly below the shoulders and you can use a pronated grip, a mixed grip, or hook grip
- Relax the shoulders, which in effect lengthens your arms
- Take a breath, and then lower your hips, looking forward with your head with your chest up
- Drive through the floor with your your feet
- Extend through the hips and knees
- As the bar passes the knees, lean back and drive the hips into the bar, pulling your shoulder blades together
- Return the weight to the ground by bending at the hips and controlling the weight on the way down

Deadlifts

- Start with a shoulder width stance
- Keep your back on the pad as you lower down
- Reach parallel and push through your heels extending your legs to stand up

Hack Squats

- Adjust fit on calf raise machine 
- Stand up onto your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Hams and Glutes

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