Name: Playbook - Diego Rivano - HAMS & GLUTES 2
Uploaded: 2022-03-09T22:07:02.594Z
Duration: 60 min
Description: HAMS & GLUTES 2

Execute the exercise number 1
 1. Barbell alternating lunges 
Without rest
Execute the exercise number 2
2. Walking lunges with dumbbells

- Begin with The barbell in your back
- Step forward with the first foot and lower until both knees are 90 degrees 
- Push through the front heel and stand back up to starting
- Repeat with the opposite foot
(15 reps with each leg = 30 reps per set)

Barbell alternating lunges

- Lower down to create a 90 degree angle with your front leg
- Don't let your knee surpass your toe
- Keep your back neutral and stay upright

Walking lunges with dumbbells

Super set: barbell alternating lunges + walking lunges db

Execute the exercise number 1
 1. Lying hamstring dumbbell leg curl
Without rest
Execute the exercise number 2
2. Hyperextension

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings

Lying hamstring dumbbell leg curls

- Raise and lower your upper body engaging your lower back and glutes

Hyperextensions

Super set: lying dumbbell leg curl + hyperextension

- Stand in a wide toed out stance on two parallel elevated surfaces
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, reaching the dumbbell toward the floor
- Stand up to full extension

Elevated dumbbell sumo squat

- Place feet close together 
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

HAMS & GLUTES 2

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