Name: Playbook - Brittney Ward - Tuesday - Hamstrings & booty
Uploaded: 2022-09-02T23:32:10.699Z
Duration: 45 min
Description: Tuesday - Hamstrings & booty

Challenge yourself but keep the tension during each exercise. Take it Slow and controlled, try to stay contracted instead of completing the full rep.

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position
Make sure to keep your back straight, no arch. 
Keep your core tight. 
You can use a barbell or dumbbells

Glute bridge

- 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

-Keep a slight bend at the front knee
- Come straight down until your reach shin height, 90 degrees,
- Pull back up, slow and controlled

Dumbbell bulgarian split squat

- Sit in a hamstring curl machine adjusted to you or a lying machine
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position
Keep core tight
Go up in weight each set

Tuesday - Hamstrings & booty

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