Name: Playbook - Joseph Bonini - Glutes | Hamstrings | Core
Uploaded: 2023-06-15T20:04:48.289Z
Duration: 60 min
Description: Glutes | Hamstrings | Core

This lower body targets glutes and hamstrings. This workout will enhance our running by strengthening vital muscles when running. No running today.

- 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

- 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

NOTE
* Last 2 sets drop the weight and focus on tempo. 3 seconds on way down, 2 sec hold at bottom for each rep.

Barbell back squat

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

NOTE: can do single leg RDLs instead

Dumbbell RDL

Complete exercises consecutively, then rest.

- 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

Seated hamstring curl

- 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

Hamstring | Glutes

- From a high pulley grip rope just forward of your face
- Roll your ribs towards your hips engaging your abs
- Bring your elbows towards your knees
- Slowly return back to starting position

Cable crunches

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging

Hanging leg raises

Core Blast

Glutes | Hamstrings | Core

Brandhom

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Speed interval workout

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Active Rest Day

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Back Day

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Long Run

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