Name: Playbook - Bryanna Williams - W4/D1 Hamstrings & Glutes
Uploaded: 2021-08-26T00:54:48.861Z
Duration: 75 min
Description: W4/D1 Hamstrings & Glutes

This workout will target your hamstring and glute muscles. It can be completed in an hour to an hour to an hour and fifteen minutes.

- Hands inside legs with a full grip on the bar
-Feet further than shoulder width apart, to your comfortability
- Knees in line with toes
- Shoulders slightly in front of the bar at set up
- Lumbar curve maintained
- Hips and shoulders rise at the rate
- Then hips extend
- Complete at full hip and knee extension

Sumo Deadlift

- Begin standing while holding a bar at arms length in front of you. 
- Begin by flexing the knees slightly, and then flex at the hip, moving your butt back as far as possible, lowering the torso as far as flexibility allows. The back should remain in absolute extension at all times, and the bar should remain in contact with the legs. If done properly, there should be heavy tension felt in the hamstrings.
- Reverse the motion to return to the starting position.

Romanian Deadlift

- Begin seated on the ground or with back supported by a bench or box with a loaded barbell over your legs. Using a fat bar or having a pad on the bar can greatly reduce the discomfort caused by this exercise. Roll the bar so that it is directly above your hips, and lay down flat on the floor or on the bench/box with it about mid-back.
 - Begin the movement by driving through with your heels, extending your hips vertically through the bar. Your weight should be supported by your upper back and the heels of your feet. 
- Extend as far as possible, then reverse the motion to return to the starting position.

Barbell Hip Thrust

- Begin standing a few feet in front of a low pulley with a rope or handle attached. Face away from the machine, straddling the cable, with your feet set wide apart.
- Begin the movement by reaching through your legs as far as possible, bending at the hips. Keep your knees slightly bent. Keeping your arms straight, extend through the hip to stand straight up. Avoid pulling upward through the shoulders; all of the motion should originate through the hips.

Cable Pull Through

- Begin with a bar on a rack at shoulder height. Rack the bar across the rear of your shoulders as you would a power , not on top of your shoulders. Keep your back tight, shoulder blades pinched together, and your knees slightly bent. Step back from the rack.
- Begin by bending at the hips, moving them back as you bend over to near parallel. Keep your back arched and your cervical spine in proper alignment.
- Reverse the motion by extending through the hips with your glutes and hamstrings. Continue until you have returned to the starting position.

W4/D1 Hamstrings & Glutes

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