Name: Playbook - Baylee Pinon - Hams & Glutes
Uploaded: 2024-03-29T15:08:22.299Z
Duration: 50 min
Description: Hams & Glutes

Taylor

Come kill your glutes and hamstrings with me!

- Position a band around your legs just above your knees
- With your knees slightly bent, take desired steps forward then reverse the steps back to the start
- Keep your hips down and toes pointed forward

Crab Walks Forward & Reverse

- Stand tall, holding the barbell in front of your body
- Slowly lower the bar with a slight bend in your knees, hinging 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 glutes and hamstrings to power back to standing

Barbell RDL

- Start with the barbell on your upper back
- Step back with one foot and lower down until both knees are bent to 90 degrees
- Extend both legs, driving through your front legs heel to return to starting position
- Complete desired reps then repeat on the opposite side

Barbell Reverse Lunges

- Setup in an leaned forward position with your back against the pad and your spine neutral
- Exhale and push the legs apart as you open the pads
- Once your hips are fully externally rotated, slowly return to the starting position

Hip Abduction Lean Over

- Setup in an upright position with your back against the pad and your spine neutral
- Exhale and push the legs apart as you open the pads
- Once your hips are fully externally rotated, slowly return to the starting position

Hip Abduction Sitting Up

1. Place a loaded barbell parallel to a bench.
2. Sit on the floor with your back up against the bench. Roll the barbell over your hips until the barbell rests in the crease of your hips.
3. With your upper back in contact with the bench, lift your hips slightly off of the ground. The weight on your feet should be evenly distributed along each entire foot. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin. All repetitions should begin from this position.
4. To begin the upward movement, squeeze your glutes and push your feet into the ground until you achieve full hip extension. Your core should be engaged to keep your ribs down and your pelvis should be slightly tucked at the top. Your shins should be vertical.
5. Pause for 2–3 seconds at the top.
6. To begin the downward movement, hinge from your hips to return to the starting position. Allow your chest to follow your hips. Gaze forward while keeping your chin tucked.

Barbell Hip Thrust

- Attach an ankle strap to a cable machine, then loop it around ankle
- Squeeze your glute to activate the muscle, then lift leg attached to the machine back behind body with control.
- Pause at the top of the movement, then lower back to the starting position slow and with control
- Complete desired reps then repeat on the opposite side

Cable Kickbacks

1. Keeping the torso bent forward, ensure your leg is fully stretched and grab the side handles of the machine. 

2. Place both leg behind the pads and keep your thighs pressed into machine. 

3. As you exhale, curl your right leg up as far as possible towards the glutes without lifting the thigh away from the pad.

4. Slowly lower the leg back down. 

5.PERFORM ALL REPS ON ONE LEG BEFORE SWITCHING

Single Leg Hamstring Curls

Hams & Glutes

Stacie

Loved this workout! Would love to see more of a workout plan like in the challenges. I really liked that split

Hams & Glutes

Community

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