Name: Playbook - Bridget Bollig - Glute & Hamstring Workout
Uploaded: 2023-11-22T12:19:29.699Z
Duration: 90 min
Description: Glute & Hamstring Workout

Glute & Hamstring Workout 
- Hip thrust 4x8-10 
- Bulgarian split squat 3x10-12
- Barbell RDL 3x8-10 
- Hamstring curl 3x6-8
- Cable abduction 3x12-15

- 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

- Place one foot on the bench and move forward so the knee is bent to 90 degrees
- Push hips back and lower down until knee just touches the floor
- Push through your heel and stand up

Bulgarian split squats

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Barbell RDL

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

Hamstring curls

- Keeping both legs slightly bent 
- Pull your strapped ankle away from the pulley until it is fully abducted
- Return your strapped leg to the starting position
- Repeat

Cable abductions

Glute & Hamstring Workout

Glute & Hamstring Workout

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