Name: Playbook - Katie Smith - Glutes & Hamstrings
Uploaded: 2023-06-13T14:07:16.489Z
Duration: 60 min
Description: Glutes & Hamstrings

Want a JUICY BOOTY!? Do this workout once a week babe

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Barbell RDL

-set up your hip thrust with a bench/box and a barbell pad on the bar
-contract your core, lower your hips down and squeeze your glutes to push back to the top
-make sure you keep your chin tucked, core engaged, no curve in your back at all. Chest moves along with your core for this movement
-feet should be at a 90 degree angle and toes slightly turned out
-if you feel it more in your quads, move your feet a little further from your body. If you feel it more in your hamstrings bring your feet a little closer

Smith machine KAS glute bridge

Start with the reverse lunges for 8 reps and then go straight into the split squats for 8 reps

- Set up in a split stance with your front foot elevated on a plate
- Chest up, looking straight ahead and dumbbells by your sides
- Descend by flexing both knees until they are both at 90 degrees
- Drive through the front foot and step back up to starting position

Front foot elevated reverse lunge

- Set up in a split stance with your front foot elevated on a plate
- Chest up, looking straight ahead and dumbbells by your sides
- Descend by flexing both knees until they are both at 90 degrees
- Drive through the front foot extending back to the top

Front foot elevated split squat

Front foot elevated split squat circuit

Start with the high and wide sumo stance for 8 reps. Go straight into the high and narrow stance for another 8 reps. Press through your heels to really feel it in your glutes!

- Place feet higher and wide with toes slightly out on the platform
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press all the way back to starting position

Leg press - sumo stance

- 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 (high and narrow)

Leg press superset

- Get into position and place the bottom of your foot on the handle
- Push back and up with your foot and extending your leg upwards
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

Cable glute kickback

- Raise and lower your upper body engaging your lower back and glutes
- Keep your upper body slightly rounded instead of arching your back
- Drive hips into the pad at the top of movement and squeeze glutes

Glutes & Hamstrings

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