Name: Playbook - Hannah Leistikow - W2/D1 Glutes & Hamstrings
Uploaded: 2023-03-28T09:46:00.525Z
Duration: 35 min
Description: W2/D1 Glutes & Hamstrings

BB hip thrust 4x12
Bulgarian split squat 3x10 each leg
BB RDL 4x10
Seated hamstring curl 4x12
Cable donkey kick 3x10 each leg

- 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

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat

- 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

- 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

Cable Donkey Kick

W2/D1 Glutes & Hamstrings

Hannah

W1/D1 Glutes & Hamstrings

W2/D1 Glutes & Hamstrings

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