Name: Playbook - Blair Epstein - GLUTES/HAMMIES
Uploaded: 2024-01-06T13:34:05.223Z
Duration: 60 min
Description: GLUTES/HAMMIES

- Stand straight up with core tight 
- Keep both legs locked out 
- Kick straight back with one leg 
- Avoid leaning over

Cable Kick Back

- Hold a weight at your chest
- Raise and lower your upper body with your back rounded to emphasize the glutes 
- pull up with your glutes, stopping before you reach the top
- keep range of motion small here so that we don’t feel this in our back

Weighted hyperextensions glute focused

Superset 1

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees, keeping heels directly under your knees  
- Lower your glutes and press back up, squeezing flutes the entire time
- Make sure there is no arch in your back

Barbell Hip Thrusts

Dumbbell Deadlift

- Position a band around your legs just above your knees
- With your knees slightly bent, take lateral steps over and back
- Keep your hips down and toes pointed forward
- 30 reps total, make sure you take the same amount of steps each way to work both sides

Monster walks

- 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

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

Lying hamstring leg curls

GLUTES/HAMMIES

QUADS

BODY WEIGHT Lower Body HIIT

No Equipment HIIT Leg BURNER!

Lower Body!!!

Lower Body Gym Workout

Obsessed with this one. Kicked my butt-literally!

Mackenzie Bidwell

Phew 😅 great workout - thanks for pushing me!!

GLUTES/HAMMIES

More workouts from Blair Epstein