Name: Playbook - Christina Stephenson - Day 4: Glutes, Hamstrings
Uploaded: 2024-01-18T00:17:54.329Z
Duration: 65 min
Description: Day 4: Glutes, Hamstrings

Warm-up: lower body warmup (see warm-up tab)

Focus: increasing barbell RDL strength (primary exercise) and overall hamstring and glute endurance

*additional warmup in addition to my regular lower body warmup*

Reps: 6-10R per sides 
Modifications: bandslides OR if your gym has an abduction machine (outer thigh) feel free to use that

Side Plank Clams

Reps: 8R

Modifications: dumbbell Romanian deadlifts

Cues: 
— keep head in line with chest to maintain neutral spine (don’t let head look up)
— keep knees soft and weight distrusted throughout toes and heels
— push hips back to feel a stretch in your glutes and hamstrings
— once hips stop moving backward, push your feet into the ground to stand up

Barbell Romanian Deadlift

Reps: 8-8-8-10-12R (I kept the same weight on for all sets, but feel free to decrease the weight if appropriate)

Modifications: dumbbell good mornings OR dumbbell RDLs (if your personal ROM and core engagement does not allow for the stiffness of the good mornings) OR banded hip hinge

Barbell Good Mornings

Reps: 6-8-10-12-12R per side (I completed all reps single leg until I couldn’t complete them with good form, then dropped into a staggered b stance to complete the allotted reps)

Modifications: b stance hip thrust the entire time OR double leg hip thrust

Single Leg Hip Thrust (Drop B Stance)

Rep: 10R
Modifications: prone dumbbell hamstring curl, seated machine hamstring curl, hamstring glute bridges

Prone Hamstring Curl

Rep Range: 12-15R
Modifications: dumbell good mornings OR body weight glute hyperextensions OR heel elevated glute bridges with slightly straighter legs (still bent knees but less than a regular glute bridge)

Day 4: Glutes, Hamstrings

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