Name: Playbook - Brittany Hoskins - Hamstring/Glute
Uploaded: 2024-03-28T15:54:38.411Z
Duration: 60 min
Description: Hamstring/Glute

A staple leg day!! This has been my hamstring/glute workout for a couple weeks and I would recommend doing it each week and trying to progress with weight :)

*first two sets are warmup sets to work up to heavier working weight*

- 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 (or machine)

**16 REPS TOTAL - 8 WITH DUMBBELL THEN 8 BODYWEIGHT EACH LEG**

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

Dumbbell bulgarian split squat

- Start with a shoulder width stance
- Push your hips back and down
- Keep your knees in line with your toes and your chest up
- Reach parallel
- Extend your legs to come up

Reverse hack squat (any squat machine, dumbbell, barbell)

**CONSTANT TENSION, DONT LOCK OUT AT THE TOP**

-Start with bar in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending 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

Romanian deadlifts

*any hamstring machine your gym has, 10 per leg or 10 total if you don’t have a single leg*

- 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

Hamstring/Glute

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