Name: Playbook - Caleb Fullmer - Booty, Hamstring
Uploaded: 2022-12-18T22:34:32.671Z
Duration: 60 min
Description: Booty, Hamstring

Workout hurt so good! My gym doesn’t have trap barbell so I had to google alternatives but awesome workout!

Laura

I’ve been lifting for about a year now and I’ve gotten over the being sore all the time phase, but these workouts are a whole new level. I am so sore. 😅 SO GOOD. My leggos are fried.

Vanessa

Ryan Woods

Great! It was so nice to hit the gym and follow this routine and not need to think of what to do.

Misty

Suzie

I really like how each exercise in this workout is tailored to work the same muscles but with different exercises. I felt so strong and surprised myself in what I could do! 👏🏼

Abby

Saving legs for Sunday was my best decision this week. 🦵 🔥👌🏻

Katie

Spencer Boyack

Never skip a deadlift on a Friday😮‍💨😮‍💨😮‍💨

Michaela

Arianna

Build strong and stable legs with this hamstring, glute, and posterior chain workout

- Start with bar in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending 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

Romanian deadlifts

- Keep your core tight and chest up 
- Engage your lats
- Drive through your heels
- Reach full extension
- Pause at the bottom to avoid momentum or bouncing

Trap bar deadlifts

- Stand in front of a box or bench
- Step up to full extension
- Keep your chest up
- I’m holding a 45lb plate on my back for resistance

Box step up

- 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

- Start with the barbell on your upper back
- Step back with the first foot and lower down until knees are 90 degrees
- Repeat on the opposite side

Booty, Hamstring

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