Name: Playbook - George David III - W5/D5 Glutes/ Hamstrings
Uploaded: 2023-08-03T17:39:59.322Z
Duration: 60 min
Description: W5/D5 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

Barbell hip thrusts

- Squat position
- Walk laterally
- Stay low

Band lateral walk

Superset

- Keep a slight bend at both knees, but place the non working leg further back
- Hinge coming down and keeping the dumbbells as close to your body as possible
- Pull the weight up by pushing your hips forward

B stance RDL

- Drive knees out 
- Focus on squeeze of the hips

Abduction machine

- Place your upper back on a bench and a dumbbell at your hip
- Push through your heel raising your hips
- Engage your glutes as you raise

Dumbbell single leg hip trust

- Shine directly above ankle at the bottom of the movement
- Lean forward while maintain neutral back to emphasize tension on glutes
- Push through front leg to rise up

Front foot elevated reverse lunge

W5/D5 Glutes/ Hamstrings

Angelo

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