Name: Playbook - Dora Antal - W3/D1 Glutes & Hamstrings +Abs 🔥
Uploaded: 2023-12-30T18:51:24.132Z
Duration: 90 min
Description: W3/D1 Glutes & Hamstrings +Abs 🔥

This workout is focused on strengthening the main muscle groups of the lower body and core. 
The Barbell squats and hip thrusts are an essential part of the training in order to get stronger. 
Then the training program is followed by accessory exercises for hamstrings. 
At the end of this workout you have 3.  Core exercises to finish up.
Warm up is super important before squats ,so make sure you check out the warm up video and adequately prepare your body for the workout. 💪🏼🫶🏼

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up
Increase weight by 2.5-5 kg in each set.

Barbell back squat

- Place your feet on a higher platform , your back is on the ground and the barbell is on your hips
- Bring your hips up engaging your glutes then lower half way down and then up again
- keep your belly button in during the whole time
Increase weight by 2.5 -5 kg in each set.

Feet elevated hip thrust

- With a kettlebell in one hand at your side step backwards into a lunge
- Stay in the position as you lower down and come up 
- Repeat on the other leg as well
Increase the weight by 2 kg

Kettlebell lunges

- Fully extend one leg, pausing at the top of the motion
- Engage your hamstrings as you go up
- Return to the starting position without letting the weight stop
- Keep spine neutral and core tight
Increase the weight by 2 kg

Single leg leg curl

- start with your feet on the fitball , and your arms on the side of your body
- Bring your heels towards your glutes and push your hips up and squeeze your glutes
- lower with a slow controlled motion
- Focus on engaging your hamstrings

Lying fitball leg curls

- 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

- Start in a low plank position
- Keeping your back flat and your core engaged

Low plank

- Lay on your back with your hands behind your head
- Raise your legs off the until they are straight up 
- Lower them back towards the ground stopping just short of them resting

Leg lifts

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

W3/D1 Glutes & Hamstrings +Abs 🔥

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