Name: Playbook - Katie Smith - Glutes & Hamstrings
Uploaded: 2023-05-10T16:39:34.032Z
Duration: 60 min
Description: Glutes & Hamstrings

This leg workout is glutes/hamstrings focused!

- Work for time, distance, or calories
- Increase speed as comfortable

Assault bike

Adductor Stretch

Yogi Squat to Wide Forward Bend

Mobility Work

Banded Squat

Banded Side Step Squats

Banded Side Steps

Glute Activation

- Place your upper back on the edge of the box 
- Bring your hips up engaging your glutes
- Add weight each set

Elevated hip thrusts

- Start with your back foot on a bench 
- Bring your back knee down
- Lower down until both legs are at 90 degrees
- Push through your front leg engaging your quads and glutes to come up

Rear foot elevated split squat

- Stand in front of a box
- Step up to full extension
- Keep your chest up
- Lower to ground and repeat with other leg

Box step up

- Sitting in an upright position with your back against the pad 
- Pull your legs together as you squeeze the pads inward
- Once the pads touch, slowly return to starting position

Adductor machine

Wide RDL to Sumo Squat

- Lying on your back with legs straight and heels on top of stability ball
- Raise your hips so your body is straight
- Roll the ball towards you by bending your knees, engaging your hamstrings and glutes
- Roll the ball back out by straightening your legs

Stability Ball Roll Ins

- Place the dumbbell on your hips
- Push through your heels to raise your hips
- Squeeze your glutes as you come up
- Pause at the top

Dumbbell glute bridge

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

Glutes & Hamstrings

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