Name: Playbook - Julie Veselkova - Glutes & Hamstrings
Uploaded: 2023-01-09T13:54:07.964Z
Duration: 45 min
Description: Glutes & Hamstrings

Melissa

This spicy glutes & hamstrings workout will have you pushing past your limits. Dig deep for this one!

- Place the ankle attachment on the working leg 
-Put all your body weight into the non working leg and lean slightly into it
- Push back and up with your foot and extending your leg upwards as you squeeze the glute tight
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

Cable glute kickback

- 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

Dumbbell RDL

Perform 6 reps of split squats on one leg, then immediately 10 reps on the same leg but just body weight. Repeat on the other side before taking a break.

- Start with your back foot on top of an elevated surface 
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees 
- Push through your front leg to come back up 
- Work both sides

Dumbbell bulgarian split squat

Bulgarian split squat

Split squat dropset

-Place your feet slightly past hip width apart on the platform with your toes slightly pointed outward
-Grab a weight (if you’re able) and begin to hinge at the hips while keeping your back slightly rounded
-At the top of the movement squeeze your glutes tight

Glute focused back extensions

For this circuit we will be performing hip thrusts with weight and without weight. Perform 10 reps weighted with the barbell, then 20 reps immediately after just body weight and with a resistance band before taking a break.

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting
-Squeeze glutes tight at the top of the movement

Barbell hip thrusts

- Support upper back on a bench and place the resistance band just above your knees
- Tuck your hips back as you lower your glutes towards the floor and press back up to starting position 
-Squeeze your glutes tight at the top of each rep

Banded bodyweight hip thrusts

Hip thrusts dropset

-Grab a heavy dumbbell (you can elevate your feet like I do in the video if you have short legs like me but it’s not required)
- Keep the dumbbell in between your legs and keep your back neutral as you lean slightly forward 
- Push your hips back as you lower down 
- Reach parallel and come back up

Dumbbell squats

- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled while keeping your feet flexed
- Pause at the bottom
- Slowly return to staring position

Glutes & Hamstrings

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