This workout will need barbells and dumbbell and a bar pad to make you more comfortable

- Place the bar just above your feet
- Engage your lats
- Pull the bar up keeping a neutral spine 
- Reach full extension keeping your upper body tight

Deadlift

- Place one foot slightly in front of the other 
- Keep a slight bend at both knees and a neutral spine
- Hinge forward, lowering the dumbbells straight down 
- Drive your hips towards the dumbbells and use your glutes and hamstrings to power back to standing

B-stance dumbbell RDL

- Place the dumbbell on your hips
- Push through your heels to raise your hips
- Squeeze your glutes as you come up
- Pause at the top

Dumbbell glute bridge

- Place a mini band around your legs just above your knees (if you have one)
- Position yourself on your hands and knees
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position

Fire hydrants

- 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

- From a high plank
- Using your core
- Alternate raising your knees to your elbows

Week 2 - Day 3 Glute & Hamstring Focus

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