Name: Playbook - Hails . - Glutes & Hammies 2
Uploaded: 2024-01-02T00:18:57.279Z
Duration: 45 min
Description: Glutes & Hammies 2

Bird

Sandra

Seated Good mornings
Glute Focused DB Deadlift
Elevated Reverse Lunges
Hip Thrust Machine

- In a seated position with neutral spine lower chest towards knees
- Squeeze your glutes as if you’re pushing your hips forehead to raise your body. 
- Hold the squeeze and repeat

Seated good mornings

- Begin with dumbbell in each hand and feet hip width
- Lower dumbbells to the ground, press hips back & slightly bend your knee 
- Stand straight back up pressing hips forward

Dumbbell deadlifts (Glute focused)

-Step back and bring your knee down until both legs are at 90 degrees
- Stepping forward back into original position.
-Really focus on pushing through your heel
Work both sides!

Barbell Elevated Reverse Lunge

- 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
OR 
Use hip thrust machine!

Hip thrusts

Treadmill incline walk (optional)

Glutes & Hammies 2

DB Quads & Hamstrings

Glute Focused

Whew legs are shook! Quick and effective work!

Morgan

Quad and Hamstring

When your gym is on the 1st floor and the building doesnt have a lift. #tumbleweed

Rebecca

Leah

Anasia✨

Machine Total Lower Body

Deshaunna

Thigh Builder

Jaye

Total lower Body

Glutes and Quads

The order of each workout is always key! I love the layout, seems simple but leaves you sore in the correct places

Glutes & Hammies 2

Community

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