Name: Playbook - Caitie June - Gym- Hammies & Glutes
Uploaded: 2024-03-19T15:14:26.079Z
Duration: 50 min
Description: Gym- Hammies & Glutes

Hamstring and glute focused workout
Hip thrusts
Rdls
Extensions
step ups

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

- 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

- Place feet higher on the platform
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Leg press (glute focused)

- Raise and lower your upper body engaging your lower back and glutes

Hyperextensions

- Stand in front of a box
- Step up to full extension
- Keep your chest hinged over thigh
- Lower to ground and repeat with other leg

Box step up

Gym- Hammies & Glutes

UPPER BODY: chest triceps and shoulders

Quads & Calves

Im definitely feeling the burn after this one. But it feels oh so good🙃

Gym- Hammies & Glutes

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