Name: Playbook - Bailey Kane - Split 3 Cycle 2: Glutes/Hamstrings
Uploaded: 2024-02-07T15:20:07.838Z
Duration: 50 min
Description: Split 3 Cycle 2: Glutes/Hamstrings

Decline Leg Curl

Hip thrust pulses

Nordic Hamstring Curls

- 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

Cable pull through

- 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 curl

- Place feet higher and wide with toes slightly out on the platform
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press all the way back to starting position

Leg press - sumo stance

Split 3 Cycle 2: Glutes/Hamstrings

Split 3 Cycle 2: Shoulders/Biceps

Split 3 Cycle 2: Olympic (B)

Kendrick

Split 3 Cycle 2: Legs

I have a question ab an exercise, can I DM you?

Split 3 Cycle 2: Pull

Split 3 Cycle 2: Push

Split 3 Cycle 1: Olympic (B)

Split 3 Cycle 1: Quads/Calves

Split 3 Cycle 1: Chest/Traps

Split 3 Cycle 1: Back/Triceps

Split 3 Cycle 1: Glutes/Hamstrings

Split 3 Cycle 1: Shoulders/Biceps

Split 3 Cycle 1: Legs

Split 3 Cycle 1: Pull

Split 3 Cycle 1: Push

Split 3 Cycle 2: Back/Triceps

Split 3 Cycle 2: Chest/Traps

Split 3 Cycle 2: Quads/Calves

Split 3 Cycle 2: ARD (B)

Split 3 Cycle 3: Push

Split 3 Cycle 3: Pull

Split 3 Cycle 3: Legs

Split 3 Cycle 3: Shoulders/Biceps

Split 3 Cycle 3: Glutes/Hamstrings

Split 3 Cycle 3: Back/Triceps

Split 3 Cycle 3: Chest/Traps

Split 3 Cycle 3: Quads/Calves

Split 3 Cycle 4: Push

Split 3 Cycle 4: Pull

Split 3 Cycle 4: Legs

Split 3 Cycle 4: ARD (A)

Dmitri

Split 3 Cycle 4: Shoulders/Biceps

Split 3 Cycle 4: Glutes/Hamstrings

Split 3 Cycle 4: Back/Triceps

Split 3 Cycle 4: Chest/Traps

Split 3 Cycle 4: Quads/Calves

Split 3 Cycle 4: ARD (B)

Split 3 Cycle 5: Push

Split 3 Cycle 5: Pull

Split 3 Cycle 5: Legs

Split 3 Cycle 5: ARD (A)

Split 3 Cycle 5: Shoulders/Biceps

Split 3 Cycle 5: Glutes/Hamstrings

Split 3 Cycle 5: Back/Triceps

Split 3 Cycle 5: Chest/Traps

Split 3 Cycle 5: Quads/Calves

Split 3 Cycle 5: Olympic (B)

Split 3 Cycle 5: ARD (B)

Split 3 Cycle 6: Push

Split 3 Cycle 6: Pull

Split 3 Cycle 2: Glutes/Hamstrings

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