Name: Playbook - Holly Barker - Glutes & Hamstrings
Uploaded: 2021-11-30T02:58:02.573Z
Duration: 45 min
Description: Glutes & Hamstrings

- Banded clamshells 4 x15 (each side)
- Single leg leg press 4 x 12 (each side)
- Banded deadlift 4 x 12
- Banded pop squats 4 x 15
- Kick ups 4 x 12 (each side)
- Glute bridge w/ abductions 4 x 15
- Single leg DB deadlift 4 x 20 (each side)
- Straight leg toe touches 4 x 20
- Resistance band alt leg up crunch 4 x 10 (each side)

- Place band just above your knees
 - Flex the hips to 45 degrees and the knees to approximately 90 degrees 
- Initiate the movement by abducting your top leg
- Push your knee away from the midline of your body                                                                                        
- Maintain contact between your feet throughout the movement

Hip abduction

- Seated sideways on the leg press machine
- Place your top foot on the platform
- Bend your knee lowering the sled toward you
- Press through your heel to push the weight up
- Complete desired reps then repeat on the opposite side

Isolated leg press

- Standing with feet shoulder width apart, and a band just above the knees
- Place the bar just above your feet 
- Engage your lats
- Pull the bar up keeping a neutral spine 
- Reach full extension keeping your upper body tight
- Lower the bar with control

Banded deadlift

- Standing with your feet shoulder width apart and a band placed just above the knees
- Sit your hips back and down into a squat
- Jump up and widen your legs out against the band
- Landing into the next squat with knees soft

Banded pop squat

- Position yourself on your hands and knees 
- Keeping your knee in a bent position, hips squared
- Lifting your leg back and up toward the ceiling, engaging your glutes 
- Return to starting position

Kick ups

- Lay on the floor with your legs bent and a band above your knees 
- Push through your heels bringing your glutes up
- Keeping your feet aligned with your knees 
- Push your legs out against the band and back in
- Ensure your movement against the resistance is smooth and controlled

Glute bridge with abduction

- Standing on one leg with both knees slightly bent
- Hinge forward and lower the dumbbell toward the ground
- Drive your hips forward to come back up
- Complete desired reps then repeat on the opposite side

Single leg DB deadlift

- Lying on your back with your legs extended straight up
- Crunch up and touch your toes

Alternating toe touches

- Lying on your back with a band placed just above your knees
- Pull one knee toward your chest while rotating your upper torso 
- Bringing your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Glutes & Hamstrings

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