Name: Playbook - Body By KB - Glute and Hamstring Workout
Uploaded: 2022-09-07T16:29:28.600Z
Duration: 45 min
Description: Glute and Hamstring Workout

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

- Stand with your feet shoulder width apart 
- Bring your hands to your head 
- Hinge forward at your hips until your upper body is parallel with the floor 
- Stretching hamstrings and lower back
- Stand up to the starting position and repeat

Good morning

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell Swing

- Keep the dumbbells by your sides and chest up 
- Push your hips back as you lower down 
- Reach parallel and come back up

Dumbbell squats

- 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

Glute and Hamstring Workout

Brad

Ohhh my glutes on real fire 🔥🔥🔥🙌🏻

Ofelia

Just started working out again and this was perfect. 👏

Nicci

Glute Workout 2

Alternatives for gyms that don’t have the machines or if you don’t have ankle attachments for the kickbacks. Almost maybe include what weights you are using. The timer is a lil bit piercing for the ears haha but that’s okay. I appreciate having the timer reset part. Everything else is awesome

Glute and Hamstring Workout

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