Name: Playbook - Kelsey Adkins - Monday: Glutes and Hamstrings
Uploaded: 2023-02-12T23:33:16.219Z
Duration: 60 min
Description: Monday: Glutes and Hamstrings

Stacie

That flute and hammy day was ah-mazing! 🔥 A few extra leg days off to recover made it worth. Back stronger, although I barbell hip thrusts are still my vice but the ladder made it easier and way more efficient 💪🏼💪🏼💪🏼

Alli

Weight should increase as reps decrease 

- 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

Barbell back squat

Weight should increase as reps decrease 

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

Barbell hip thrusts

- 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

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

Do reps on each side

Single Leg Hamstring Curl

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

Hamstring curl

Superset

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

Reps should be done on each side

Monday: Glutes and Hamstrings

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