Name: Playbook - Caleb Fullmer - Booty-hamstring n’ core
Uploaded: 2024-04-21T22:52:37.313Z
Duration: 65 min
Description: Booty-hamstring n’ core

Glad I’m done with that one. Supersets are killer! Especially booty, legs and core. 🫠

Briannie Summers

- Place your upper back on the bench
- Push through your heel raising your hips 
- Engage your glutes at the top
- Work both sides

Single leg hip thrust

- Stand in a wide toed out stance 
- Lower into a squat and pulse for time or reps

Sumo squat pulses

Single leg hip thrust/ squat pulse

- 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

- Lay on your back with your legs elevated 
- Point your toes forward
- Move your legs up and down rapidly
- Keep core tight and activated

Flutter kicks

Romanian deadlift- flutter kicks

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat

- Lay on your back with knees bent, feet flat on the floor
- breath In while pulling your core tight 
- hold for 15 seconds

Stomach vacuum

Bulgarian split squat/ vacuum

- Hold the dumbbell between both feet
- Bring the dumbbell toward your glutes 
- Focus on the mind muscle connection with your hamstrings

Dumbbell hamstring curls

- Keep your legs fully extended with your toes pointed forward
- Raise your feet over the dumbbell back and forth
- Your core should be engaged 
- Focus on a slow controlled movement

Leg raises over dumbbell

- Lay on your back, hands at your sides 
- Raise your legs off the ground until straight up
- Lower them, stopping just short of them resting

Lying leg raises

- From a high plank
- Using your core
- Alternate raising your knees to your elbows

Booty-hamstring n’ core

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