Name: Playbook - Kelsey Adkins - Friday: Glutes and Hamstrings
Uploaded: 2024-05-12T22:44:23.760Z
Duration: 60 min
Description: Friday: Glutes and Hamstrings

Lindsay Dobitsky

Increase weight as reps decrease. Rest for 2-3 minutes in between sets

- Start with feet wide and toes pointed out
- Engage your lats
- Pull the bar up keeping a neutral spine and upper body tight
- Reach full extension with your legs 
- Keeping a flat back lower bar to ground

Sumo deadlift

- 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

- Begin by standing both feet on an elevated surface 
- Step one foot behind you and lower down until your back knee touches the ground
- Press through the front foots heel to stand back up
- Complete desired reps then repeat on the opposite side

Deficit reverse lunge

Do a lateral lunge and keep your foot planted on the ground and continue to lunge to the one side for the reps then switch to the other side to complete the reps

Stationary Lateral Lunge

Can do seated or lying depending on what your gym has or personal preference

Hamstring curl

Kicking leg starts behind the leg you’re standing on. Kick your leg back leading with your heel on a 45 degree angle.

Friday: Glutes and Hamstrings

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