Name: Playbook - Brittany Hoskins - Hamstring & Glute wk2 day1
Uploaded: 2023-12-20T15:58:55.026Z
Duration: 60 min
Description: Hamstring & Glute wk2 day1

- 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*

**THESE SHOULD BE HEAVYY GOING CLOSE TO FAILURE BY REP 6-8  :)*

- 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 (working sets, do warmup before)

- 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

**3 seconds on the way down, 1 second up every rep** SLOW AND CONTROLLED WEIGHT IS NOT THE MOST IMPORTANT FACTOR

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

-Bend knees slightly 
-Imagine doing a standing hip thrust… drive hips back and back up

Kettlebell (or dumbbell) RDL

DB RDL to Single DB 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

- 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)

Hamstring & Glute wk2 day1

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