Name: Playbook - Jordynn Mutchler - [HOME] Hamstrings, glutes + adductors
Uploaded: 2024-06-30T05:18:41.159Z
Duration: 60 min
Description: [HOME] Hamstrings, glutes + adductors

- Hold dumbbells at shoulder height
- Push your hips back and keep your chest up as you come down
- Reach parallel and extend your legs to come up

Dumbbell front squat

Jump with both hands in the air and come down and alternate which inside toe your touch. Jump, touch right, jump touch left, etc.

Rocket Jumps

- Hinge forward holding the dumbbell with two hands
- Bend at the knee slightly
- As you come back up you should feel it in your hamstrings

Dumbbell good morning

Hold dumbbell in one hand. On the same side, step back into a reverse lunge.

Go from the reverse lunge into a curtsy lunge and come back to center

Single DB Reverse lunge into curtsy lunge

- Hinge at the hips 
- Explode forward with your hips
- Engage your glutes as your hips come forward 
- Raise the dumbbell to about shoulder height

Dumbbell swings

Leg Circuit 1

- Hold the dumbbell between both feet
- Bring the dumbbell toward your glutes 
- Focus on the mind muscle connection with your hamstrings

Dumbbell hamstring curls

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell sumo squat

Secure the band to a stationary location 

Bend knees slightly and use inner thigh to move the band back and forth with core engaged

[HOME] Hamstrings, glutes + adductors

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