Name: Playbook - Brynley Joyner - Glutes & hamstrings / 70 min.
Uploaded: 2024-03-01T12:58:25.068Z
Duration: 70 min
Description: Glutes & hamstrings / 70 min.

GET READY! This ones tough! Go with a weight that challenges you but you’re able to keep correct form with!

- Start with feet wide and toes out
- Push hips back and lower down until knees are 90 degrees
- Keeping a flat back, push through your heels to lift & then set back down

Sumo deadlifts (from extension)

- 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

- use 2 plates for the elevation 
-Push through your heels to come up 
- Pause at the top and engage your glutes 
- Hold the weight with both hands

*modification: use a heavy dumbbell

Elevated barbell glute bridge

- Start a few inches away from the bench with a dumbbell in each hand
- Place first foot up on box and press through your heel to bring the second foot up on top of the box
- Bring first foot down, then second foot and repeat on opposite side

-drive through your heel & engage your glute on the leg stepping up! 

-10 per leg, 20 total

DB bench step ups

- Begin with a dumbbell in each hand
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up 
- Lower the dumbbells forward to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing your hips forward
- Complete desired reps then repeat on the opposite side

Dumbbel bulgarian split squat to RDL

Hold one heavy dumbbell in front

Sit back onto bench then explode into a jump & come slowly back down to seated position

Goblet squat jumps

-keep the same position as the heel elevated glute bridge but stay elevated without coming down and just pulse slightly!

Elevated Glute bridge pulse

Stair Master Walk

Glutes & hamstrings / 70 min.

Kailyn

This workout was incredible!! Crawled out of the gym!

Kylie Ingram

Lower Body (Quad Focused) 60 min.

Paula

I look like a dying tomato but on the inside feel like a million bucks! Amazing workout!!!

Amanda Stedt

Full body / 50 min.

I’m confused how to get a workoutprogram rather than finding what you have?

Glutes & hamstrings / 70 min.

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