Name: Playbook - Jazmine Crews - W1/D1 Glutes + Hamstrings
Uploaded: 2023-01-14T19:50:26.613Z
Duration: 120 min
Description: W1/D1 Glutes + Hamstrings

Facing forward, with the pad of the machine directly in front of you.
Find a foot placement that is comfortable for you. 
Aim to stand with feet slightly further than shoulder width apart. 
Keep your core tight, and brace prior to moving.
To initiate the movement, push your hips back and slowly descend downward until your knees create a 90 degree angle.
Briefly pause at the bottom of the movement before returning back to the starting position. 
Think of PULLing yourself back up to a standing position by using your glutes.
Keep a slight bend in your knees, and do not lock your knees out at the top. 

If your gym does not have this specific machine, a traditional barbell squat is a great alternative (utilize the same instructions).

Reverse V Squat

Place shoulder blades on surface, roughly on the bottom half of your sports bra.
*The surface you select should create a “tabletop” when hip are in the highest position.*
Brace your core, and tuck your pelvis. To tuck your pelvis this about pulling your belly button down to your back. 
Knees should create a 90 degree angle when in the highest position to target glutes as hamstrings.
Keep eyes facing forward, chin tucked, and back straight.
Make sure the barbell is on your hips.
Push the barbell up by squeezing your glutes, and thrusting towards the ceiling.
Once you feel the stretch in your glutes slowly lower back down about half way from the floor, then push back up. 
Try to keep weight centered and keep your entire foot on the floor. 
Push knees and toes slightly outward.

KAS Glute Bridges

- Start with bar in your hands as opposed to the floor
- Slowly lower the weight with a bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your glutes and hamstrings
- Drive your hips forward and use your glutes to power back to standing

Romanian deadlifts

- 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

- Begin by standing with both feet on an elevated surface 
- Step back with one foot behind you and lower down until your back knee almost touches the ground
- Initiate the exercise by pushing hips back (leaning forward) to better target the glutes
- Using your working foot (front) push through your heel to stand back up
- Try not to use momentum from back foot
- Complete desired reps then repeat on the opposite side

Can be done on a Smith Machine for better balance

W1/D1 Glutes + Hamstrings

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