Name: Playbook - kennedy nease - glutes n hammies🍑
Uploaded: 2024-04-01T02:45:48.634Z
Duration: 65 min
Description: glutes n hammies🍑

glutes and hamstrings today folks!! one of my favorite days of the week :’)
we will be using a variety of equipment today so if you need a swap to make it more home gym friendly, send me a message!

optional cardio: finish off with 15-20 mins on stairmaster or incline walking on the treadmill

knees slightly bent, squeeze the glutes at the top. 
weight is optional💅🏼

Glute-Focused Lower Back Extension

1 rep = 1 rdl+ 1 staggered rdl on each side

hinge at the hips as if a string is pulling your tailbone to the back of the room

core engaged and keep a neutral back

RDL Complex

bring foot back and out to the opposite side
feel the stretch in the glutes
keep front knee in line with toes
chest up

do reps on each side!

Deficit Barbell Curtsy Lunge

keep feet flat on the ground, push up against the ground and come to a slight squeeze in the glutes

do reps on each side

Single Leg Hip Thrusts

Place one foot up and squat down

Stare at a spot on the ground for balance
Do reps on each side!

Bulgarian Split Squats

keep core tight and glutes engaged
roll the ball in and control it using your core and hamstrings, then control as you roll back out

glutes n hammies🍑

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