Name: Playbook - Gabriella Barrios - Glute & hamstrings
Uploaded: 2023-02-23T20:54:28.137Z
Duration: 70 min
Description: Glute & hamstrings

Girl! It was as if I was training with you in person 🔥🔥🔥  KILLER WORKOUT

Priscilla

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

Barbell/machine hip thrusts

- Slowly lower the bar with a slight bend in your knees, hinging 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

Barbell RDL

- Get into position ( I like to please, my torso, at least parallel, or almost parallel to the ground ) and place the bottom of your heel on the pedal
- Push back with your foot and extending your leg 
- bring back to starting position slow and controlled 
- Complete desired reps then repeat on the opposite side

Kickback machine

- 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

This exercise is a two part movement. I get into a sumo stance, 
-feet shoulder width apart and perform an RDL 
-At the top you will then quickly go into a sumo squat.
I finished this exercise after my heavy movements and use this as a burn out

Glute & hamstrings

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