Name: Playbook - Jess Guinan - Day 1 - Glutes/Hams
Uploaded: 2023-12-27T07:41:24.813Z
Duration: 60 min
Description: Day 1 - Glutes/Hams

1. BB Hip Thrusts (5x5-6, heavy - do a warmup set)

2.  Wide RDLs (4x8)

3. Superset
- Isolated RDLs (4x10)
- Reverse Lunges (4x10)

- Support upper back on a bench. Hook your shoulder blades onto the bench instead of just leaning against the bench.
-  Rest a folded mat or bar pad across your hips and roll the barbell onto your hips.
- Brace your core by bringing your belly button to your spine. Drive through your heels and bring the weight up so that your legs make a ninety degree and your torso forms a tabletop. Keep your hips level with your torso, and keep your core braced. 
- Lower your glutes to the floor, making sure to bring your torso with it. Do not just move your hips up and down - bring your torso up and down with it and keep your core tight.

Barbell hip thrusts

- Grip the bar with both hands, roll your shoulders back, keep your chest big, brace your core, and have a slight bend in your knees. Your feet should be a little wider than shoulder width apart. 
- Keeping the slight bend in your knees, lower the bar - bringing your torso down towards the floor while keeping your chest big and pushing your hips back. KEEP YOUR CORE TIGHT.
- Once you feel a slight stretch in your hamstrings, start raise your torso back up. Focus on keeping the tension in your glutes and keeping your core tight.
- Squeeze your glutes at the top.

Wide stance RDLs

- Isolated RDLs (4x10)
- Reverse Lunges (4x10)

- Rest one knee on a bench or box, and keep the other leg on the floor. Your weight should mainly be on the leg that’s on the floor - do not rest all of your weight on the bench. 
- Slightly bend your leg, and brace your core by bringing your belly button towards your spine. 
- Holding a dumbbell in one hand, begin pushing your hips back and bring your torso down until you feel a stretch in your hamstring.
- Once you feel a stretch in your hamstring, start bringing your hips forward and straightening your torso. Your core should still be braced. 
- Slightly squeeze your glute at the top and repeat.

Isolated RDL with bench assist

- Stand with feet shoulder width apart, core tight, and your back straight. 
- Take a big step backwards, keeping your core braced. Your back knee should be about a centimeter away from touching the ground, and your weight should be in the heel of your front foot. 
- Return to the starting position and repeat on the other side. 
- If adding weight - hold a dumbbell in each hand at your side, or place a bar across your upper back.