Name: Playbook - Brandi Johnson - ESSENTIAL GLUTES AND HAMS
Uploaded: 2021-11-03T01:50:12.120Z
Duration: 60 min
Description: ESSENTIAL GLUTES AND HAMS

- 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

Hip Thrusts Booty Warm-Up

- Hold the dumbbell Directly Below your pelvis
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Dumbbell Sumo Squat

- Begin with bar your hand and feet hip width apart
- Lower the bar to the ground pressing your hips back while keeping slightly bent knees
- Stand straight back up pressing hips forward

Stiff Legged Deadlift

- Start with the barbell on your upper back
- Step back with the first foot and lower down until knees are 90 degrees
- Repeat on the opposite side

Barbell Reverse Lunges

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

Hamstring Curls

- Kick and swing your leg back and up toward the ceiling, engaging your glutes

ESSENTIAL GLUTES AND HAMS

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