Name: Playbook - Diego Rivano - HAMSTRING & GLUTES 1
Uploaded: 2022-03-09T22:06:44.125Z
Duration: 70 min
Description: HAMSTRING & GLUTES 1

Execute the exercise number 1
 1. Hip thrust 
Execute the exercise number 2
2. Monster walks / sidewalks

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts

- Position a band around your legs just above your knees
- With your knees slightly bent, take lateral steps over and back
- Keep your hips down and toes pointed forward

Monster walks

Super set: Hip thrust + monster walks

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

Hyperextensions

Execute the exercise number 1
 1. Romanian deadlifts  
Execute the exercise number 2
2. Dumbbells deadlifts

- Start with the rope in your hands facing each other
- 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

- Begin with dumbbell in each hand and feet hip width
- Lower dumbbells to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing hips forward

Dumbbell deadlifts

Super set: Romanian deadlifts + dumbbells deadlifts

Execute the exercise number 1
 1. Lying hamstring leg curl 
Execute the exercise number 2
2. Roller hamstring curl

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

Lying hamstring leg curls

- Start lying down
- Roll the cart keeping your abs nice and tight
- Squeeze when you reach an 90 degree arch with your legs
- Roll out and go back to the start position

HAMSTRING & GLUTES 1

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