Name: Playbook - Joseph Bonini - Glutes & Hamstrings
Uploaded: 2023-06-15T21:27:37.631Z
Duration: 45 min
Description: Glutes & Hamstrings

This lower body strength session hits glutes and hamstrings. 

For main compound we do deadlifts.

- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

* For last set drop weight and empty the tank

Conventional deadlift

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute bridge

Complete exercises consecutively, then rest.

For abductors, can use a mini band instead of machine.

- Stand holding a kettlebell close to your chest             
- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pause at parallel and extend your legs to come back up

TEMPO: 2 sec descend, 2 sec pause at bottom of each rep

KB goblet squat

- Keeping your feet aligned with your knees 
- Push out your legs against the pads 
- Ensure your movement against the resistance is smooth and controlled

Abductor machine

Goblet Squats | Abductors

- 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

Glutes & Hamstrings

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