Name: Playbook - Caleb Fullmer - Booty-hamstring n’ core
Uploaded: 2024-04-29T04:05:26.061Z
Duration: 65 min
Description: Booty-hamstring n’ core

Briannie Summers

- Place the dumbbell on your hips
- Raise one leg off the ground
- Push through your heel raise your hips
- Engage your glutes as you lift

Dumbbell single leg glute bridge

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

Sumo squat pulses

Glute bridge/ squat pulse

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

Dumbbell hamstring curls

-Holding dumbbells at your sides, chest lifted and shoulders back- Place foot up onto the box and push through your heel to stand up- Bring the other leg up- Step down and repeat - Work both sides

Dumbbell step ups

Dumbbell hamstring curl/ step up

- 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

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

Booty-hamstring n’ core

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