Name: Playbook - Blake Prete - Glutes & hamstrings
Uploaded: 2023-09-25T17:04:10.434Z
Duration: 60 min
Description: Glutes & hamstrings

- Position a band around your legs just above your knees
- With your knees slightly bent, take slow lateral steps
- Keep your hips down and toes pointed forward
* 10 reps each side

Lateral band walk (knees)

- Holding dumbbells at your sides
- Step forward keeping your chest up and shoulders rolled back
- Bring your back knee down until both legs reach 90 degrees
- Step back to the initial position
- Complete desired reps then repeat on the opposite side
* 8 reps each side

Dumbbell forward lunge

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and pause for 2-3 seconds 
- Push through your heels to stand up

Barbell pause back squat (2-3 sec)

- Push through your heel raising your hips
- Keep your opposite leg lifted 
- Engage your glutes at the top 
- Lower back to starting position
* reps each side

Weighted single leg glute bridge

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute bridge

- Begin with the end of the landmine bar in your hand and feet hip width apart
- Lower the bar toward the ground pressing your hips back while keeping a slight bend at the knees - Stand straight back up pressing your hips forward

Landmine RDL

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up
* reps each side

Dumbbell bulgarian split squat

- Keep your knee in line with your foot
- Come down with a slow controlled movement 
- Explode up bringing your front foot of the ground
- Land softly
- Complete desired reps then repeat on the opposite side

Glutes & hamstrings

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