Name: Playbook - Damien Patrick - HAMSTRING AND GLUTE BUILDER-101
Uploaded: 2024-04-28T05:53:33.740Z
Duration: 50 min
Description: HAMSTRING AND GLUTE BUILDER-101

Clark and Chrissie

If you want balanced powerful legs then you should train your hamstrings and glutes
with the same intensity and volume you do every other muscle group! Welcome to my
Ham and Glute Builder workouts!

*Keep hips low and abs engaged
*Full range of motion from top to bottom
*Try to control the weight on the way down for more time under tension
*Increase the weight on the lower reps if possible with good form

LYING LEG CURL

*Sit up tall and then lean forward
*Keep your abs engaged and push out with your heels
*Increase the weight on each set

HIP ABDUCTION MACHINE

*Can use any size barbell or EZ bar
*Full extension on lunges
*Heel strikes the floor first
*Focus on dropping hip to the floor

BARBELL LUNGES

*Keep your weight in your heels
*Keep your chest forward and shoulders back
*Back should remain straight and spine as you go down. 
*Dumbbell should stop at the middle of the shin then slowly drive the hips forward
*Increase the weight on the lower reps if possible with good form

DUMBBELL ROMANIAN DEADLIFT

*Can use dumbbell off the floor or barbell if machine not an option
*Push from your heels and keep your abs engaged
*Contract glutes at the top

HIP THRUSTER

HAMSTRING AND GLUTE BUILDER-101

Coach Milo

What a great start for leg day thanks my brother always with the goods, 🙏🏾

HAMSTRING AND GLUTE BUILDER-101

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