Name: Playbook - Caitie June - Lower Body: Glutes & Hamstrings
Uploaded: 2024-03-19T15:14:26.131Z
Duration: 60 min
Description: Lower Body: Glutes & Hamstrings

Lower body workout- glutes and hamstring focused movements. Requires gym equipment.

- 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 one leg parallel to the ground and the other bent with your heel placed in line with your opposite foot toes
- Lower your glutes to the floor and press back up to starting
- repeat reps on the opposite side

Barbell single leg hip thrust

- Lay with your back on the bench for support
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute bridge

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings

Lying hamstring leg curls

- Keeping your feet aligned with your knees 
- Push out your legs against the pads 
- Ensure your movement against the resistance is smooth and controlled

Abductor machine

Lower Body: Glutes & Hamstrings

Glute Focused Workout

Great, struggled to get a good technique on the last exercise. Hopefully practise makes perfect 🔥

Emily

Definitely one of the harder workouts I’ve done on your app so far!! It was hard but good!! I focused really hard to build that mind to muscle connection and I can’t wait to be sore tomorrow 💪🏼

Dana

Cable Only Glutes

Maria

Dumbbell Only Glutes

Madi

I worked up a good sweat! I think next time I’ll do it as a circuit for a little extra push:) 
But overall a really good leg workout!

Lower Body: Glutes & Hamstrings

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