Name: Playbook - Brittany Hoskins - Hamstring & Glute wk1 Monday
Uploaded: 2023-12-20T15:58:55.013Z
Duration: 60 min
Description: Hamstring & Glute wk1 Monday

- Standing straight holding onto a stationary object
- With feet hip width apart
- Swing one leg forward and backward in a single movement, and lateral side to to side
- Switch sides and repeat

Leg Swings

Hip Opener

Walking Scoops

- Position a band around your legs just below your knees
- With your knees slightly bent, take slow lateral steps
- Keep your hips down and toes pointed forward

Lateral band walk (knees)

Band kickback

Leg Warmup

*can use barbell, smith machine, or any hip thrust machine you prefer*

- 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

1 set = 8 weighted reverse lunges + 8 bodyweight reverse lunges (do 1 leg at a time)

**8 with weight directly followed by 8 bodyweight each leg = 1 set**

- Begin by standing both feet on an elevated surface 
- Step one foot behind you and lower down until your back knee touches the ground
- Press through the front foots heel to stand back up
- Complete desired reps then repeat on the opposite side

Deficit reverse lunge (8weighted, 8bodyweight)

Elevated Reverse Lunge

Cable RDL

- Get into position and place the bottom of your foot on the handle
- Push back and up with your foot and extending your leg at a 45° angle 
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

45° Cable glute kickback

**Last set start heavy and decrease weight as needed to complete all reps**

- 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 (or lay down machine)

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