Name: Playbook - Fit Media Training - Glutes & Hamstrings blaster🔥
Uploaded: 2024-03-25T18:48:23.062Z
Duration: 65 min
Description: Glutes & Hamstrings blaster🔥

- 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

- Start with bar in your hands as opposed to the floor
- 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

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up
- Same amount of reps & sets for each leg!

Dumbbell bulgarian split squat

- 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

Choose a weight that you can barely do 10 reps with. Perform 10 reps - rest 30 seconds, perform MAX amount of reps, rest 30 seconds, MAX reps, rest 30 seconds etc…


- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press the sled back to starting position

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