Name: Playbook - Hannah Ford - Glutes + Hamstrings
Uploaded: 2022-06-13T02:06:27.151Z
Duration: 45 min
Description: Glutes + Hamstrings

Hammer Strength Glute Drive

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell Swing

Superset #1

Dual Kettlebell Sumo RDL (Deficit)

Cable Bulgarian Split Squat (Contralateral)

- Position a band around your legs just above your knees
- With your knees slightly bent, take slow lateral steps
- Keep your hips down and toes pointed forward

Lateral Band Walk (Knees)

Superset #2

Single Leg RDL (Ipsilateral)

Hip Abduction

Superset #3

GHD Hip Extensions

Glutes + Hamstrings

Glutes + Hams

Quads

Glutes + Hamstrings

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