Name: Playbook - Kelsey Adkins - Monday: Glutes and Hamstrings
Uploaded: 2024-04-28T23:10:34.837Z
Duration: 60 min
Description: Monday: Glutes and Hamstrings

Hunter

- 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

- 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

- Place your upper back on the bench
- Push through your heel raising your hips 
- Engage your glutes at the top
- Work both sides

Single leg hip thrust

Superset

Toes Up RDL

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat

Bodyweight Bulgarian Split Squat

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

Monday: Glutes and Hamstrings

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