Name: Playbook - George David III - W4/D3 Glutes/Hamstrings
Uploaded: 2023-08-03T17:30:46.917Z
Duration: 60 min
Description: W4/D3 Glutes/Hamstrings

- 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
- After 1 full rep follow it up with a pulse
- Full rep + Pulse = 1 rep

Barbell hip thrusts to pulse

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell sumo squat

- Feet just wider than shoulder width 
- Squeeze glutes at the bottom of the rep
- Drive up through glutes through the movement

Smith machine squat

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

Superset

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes and core
- Slowly march your feet, lifting your knees up

Glute bridge marches

W4/D3 Glutes/Hamstrings

Angelo

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