Name: Playbook - Caitlyn Block - W1/D1 Glutes + Hammies
Uploaded: 2023-06-25T06:55:10.984Z
Duration: 60 min
Description: W1/D1 Glutes + Hammies

Haven’t hit legs in a minute and this was a brutal but amazing workout back into it! 🍑

Andrea

Kourtney

1a. BB hip thrust 3 sets / 6-8 reps
2a. Dumbbell RDLs 4 sets / 6-8 reps 
3a. DB Bulgarian split squats 3 sets / 8-10 reps each 
4a. Good mornings 4 sets / 10-12 reps
5a. Glute med kickback 3 sets / 10-12 reps each

-Choose a bench/elevated surface that is roughly a foot off the ground.
-Use padding on the barbell
-Place upper back, right below shoulder blades
-Place feet at least shoulder width apart and far enough out to create a 90 degree angle at top
-Keep your chin tucked and neck/spine neutral
-Your upper body should remain stable through the movement. This is a hip hinge movement
-Do not hyperextend at the top, still squeeze glutes 
-Keep movement slow and controlled

Barbell hip thrusts

-feet shoulder width apart
-slight bend in knees
-shoulders retracted backwards and upper body tight
-neck and spine neutral
-big inhale to fill core with pressure before descending
-initiate movement by driving hips BACK, not rounding shoulders and dropping chest 
-neck should follow spine
-keep dumbbells along chins throughout movement 
-go down to where you feel tension in hamstrings and there’s no spinal flexing (rounded back)
-squeeze glutes at bottom, thrust hips forward (like a standing hip thrust)
-push through heels
-keep movement slow and controlled

Dumbbell RDL

-sit back on bench with knee on ground -grab dumbbells and stand up
- Keep a slight bend at the front knee
-when coming down you’ll want to create a 90 degree angle
-having a slight lean forward will target glutes more 
-push up through heel

Dumbbell bulgarian split squat

- Start with the ex bar across the upper back
-Feet about shoulder width apart 
- With a slight bend in the knees press hips back and allow your chest to lower naturally towards the ground
-Keep neck/spine neutral
-Core braced 
-Squeezing glutes and hamstrings
- Bring chest back up and press hips forward to complete the move

EZ bar good morning

- stand facing cable, cable set at knee height
- leg not working in perfect alignment with cable
- use ankle attachment
-rotate feet at 30 degree angle, take step back from cable to allow room for leg to move across
- working leg, being foot slightly over stationary foot then you’ll kickback on an angle 
-keeping core braced & pelvic stability 
- don’t kick leg too far out or too far back
- slow and controlled

W1/D1 Glutes + Hammies

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