Name: Playbook - Delaney Mestey-Jones - Intermediate Glutes and Hamstrings 🍑🔥
Uploaded: 2023-03-28T00:24:00.651Z
Duration: 60 min
Description: Intermediate Glutes and Hamstrings 🍑🔥

This glutes workout will have your peach on fire! It is set up in a series of supersets combined compound movements and 30-60 seconds between rounds and 90 seconds between supersets. This one will have you on fire!

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell sumo squat

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

Dumbbell bulgarian split squat

Superset#1

- Begin with back supported and weight on your hips
- Bend knees to 90 degrees
- Raise hips towards the ceiling and engage glutes

Weighted hip trusts

- Get into position and place the bottom of your foot on the handle
- Push back and up with your foot and extending your leg upwards
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

Cable glute kickback

- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position

Seated hamstring curl

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Every third rep jump up explosively
- Repeating the sequence for time or reps

Intermediate Glutes and Hamstrings 🍑🔥

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