Name: Playbook - Jess Guinan - Glutes/Hams
Uploaded: 2024-04-09T02:16:11.627Z
Duration: 60 min
Description: Glutes/Hams

Alicja

Rachelle

1. Split Squats (4x8 ea side, heavy - do a warmup set)

2. Wide Stance RDLs (4x10)

3. Superset
- Hip Thrusts (4x10)
- RDLs (4x10)

- Place one foot on a bench and step forward with the other foot.
- You want to step out far enough that your leg makes a ninety degree when you come down.
- Make sure to keep your core braced!
- Come down until your leg makes a ninety degree.
- Return to the starting position, making sure to drive through your heel.

Dumbbell bulgarian split squat

- 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

- 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.
- 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.

Glutes/Hams

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