Name: Playbook - Brittany Hoskins - Hamstring/Glute wk1
Uploaded: 2023-12-18T04:22:08.767Z
Duration: 60 min
Description: Hamstring/Glute wk1

Anna

- 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 (add weight each set)

*8-10 reps, challenge yourself each set!!*
*can hold 2 dumbbells for more balance and higher weight*

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat

**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

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell sumo squat (only 60sec rest)

- 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 wk1

Quads were BURNING & it definitely pushed me to lift heavier!

Shanna

Quads wk1

Glutes wk1

Hamstring/Glute wk2

I’m loving it so far.. would love some more cues for making sure your targetting the right muscles.. keep doing you!

Hamstring/Glute wk1

Community

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