Name: Playbook - Brandon Cline - Hamstrings, Glutes (Week 5 Day 2)
Uploaded: 2023-02-20T14:43:17.532Z
Duration: 70 min
Description: Hamstrings, Glutes (Week 5 Day 2)

Now I know these look kinda funny, and awkward but the point of these is to really fire up the glutes. Grab the bar about shoulder width apart, keep wider than shoulders (almost sumo) keep your knees in a fixed position throughout the movement and use your glutes/hips to lift the bar. Your glutes will be feeeeling it

Sumo Deadlift (hip dominant)

Don’t be afraid to go lighter here. Looks can be deceiving, these hurt

Decline Dumbbell Hamstring Curl

Just a normal barbell hip thrust, with a twist. Pulse rep out of the bottom, go back down and then do full range of motion. This is 1 rep

Barbell Hip Thust (pulsing)

- Stand behind the sled and grab the poles with a high-grip hand position
- Engage your core muscles and push the sled forward, powering through your entire leg 
- Extend your hips and knees as you move the sled forward
- Your foot stance should resemble your natural running position

Sled push

Uni-Lateral Hamstring Curl

- 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

Hamstrings, Glutes (Week 5 Day 2)

Ross

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Don’t expect to be productive after this workout. This workout is not for beginners lol

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This plan has made me fall in love with the gym again!

Hamstrings, Glutes (Week 5 Day 2)

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