Name: Playbook - Brooke Leach - W2 / GLUTES & HAMS
Uploaded: 2024-01-19T00:18:41.117Z
Duration: 75 min
Description: W2 / GLUTES & HAMS

Bandee

Amber

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

- Slowly lower the bar with a slight bend in your knees, hinging 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

Barbell RDL

- Feet about hip-width apart 
- Initiate the movement by stepping back with one foot about 2 feet apart, keeping your hips forward as the toe of your back foot makes contact first 
- Then allow both knees to bend and descend just short of allowing your trailing knee to touch the floor

Smith machine reverse lunge

- 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

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

DB goblet squat

- Adjust the machine so that the top of the pad rests at the top of your thighs 
- Start with your torso aligned with your legs 
- Bend forward at the waist, and lower your chest towards the floor 
- Squeeze your hamstrings and glutes to return to the start 
(Slight bend in your back and point toes outward)

Glute 45 Degree Hyperextension

W2 / GLUTES & HAMS

Loved this so much!! Can’t lift my arms!!

Jade

Lynne

W1 / PUSH #1

Gabriela

andrea shenton

W1 / PULL #1

I was literally crawling at the end of the workout!! Dope workout.

anand

Skyler

I am quite literally wobbling out of the gym

W1 / GLUTES & HAMS

Ashley

W1 / PUSH #2

W1 / PULL #2

Megan

My legs are hello. I won’t be able to walk tomorrow

Hayley

W1 / QUADS

Noticed I needed to up my weights a lot today so progress is being made!!

W2 / GLUTES & HAMS

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