Name: Playbook - Jordynn Mutchler - [GYM] Hamstrings + glutes/plyo
Uploaded: 2024-06-30T05:18:41.141Z
Duration: 45 min
Description: [GYM] Hamstrings + glutes/plyo

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

- Place feet higher on the platform
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Leg press (glute focused)

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Leg press (quad focused)

Place left leg/knee on bench 
Use core and upper body to straighten your body so you are not dipping into the floor. Bring your right leg up to your right and back down

Copenhagen Plank (knee-left)

Place right leg/knee on bench 
Use core and upper body to straighten your body so you are not dipping into the floor. Bring your left left up to your right and back down

Copenhagen Plank (knee-right)

Copenhagen Circuit

Start on the floor with both hands on the floor and one leg back. 
Bring the left leg that is all the way, up in the air as you jump off your right leg

Single leg high jump (right)

Start on the floor with both hands on the floor and one leg back. 
Bring the right leg that is all the way, up in the air as you jump off your left leg

Single leg high jump (left)

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg extensions

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings

Seated hamstring leg curls

Seated curl/extension

Jump up with your hands in the air
Do a full floor burpee, coming back up to standing position
Jump up
Jump over 
Repeat back and forth for the listed number of reps. 

1 rep = burpee, jump over burpee

[GYM] Hamstrings + glutes/plyo

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