Name: Playbook - Blair Epstein - W9/D1 glutes/hams 🍑
Uploaded: 2024-01-06T13:34:06.239Z
Duration: 45 min
Description: W9/D1 glutes/hams 🍑

- 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

- 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

- Start a few inches away from the box with a dumbbell in each hand (or in one hand to focus more on the muscle and balance)
- Place first foot up on box and press through your heel to bring the second foot up on top of the box
- Bring the second foot back down VERY slowly
- repeat all reps on one side then switch 
- Focus on using your entire working glute to pull yourself up and lower yourself down, working on mind muscle connection the whole time

Dumbbell box step ups

- Begin with dumbbell in each hand and feet hip width
- Lower dumbbells slightly past your knees, press hips back while keeping a slightly bent knee
- think of closing a door with your glutes and just hinging at the hips 
- Stand back up using your glutes to pull you in, stopping before knees are locked and send hips right back for the next rep

Dumbbell deadlifts

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

Lying hamstring leg curls

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