Name: Playbook - Kenzie Mariano - Glutes & Hamstrings
Uploaded: 2022-08-23T11:47:48.300Z
Duration: 45 min
Description: Glutes & Hamstrings

First time through this workout I hated it. Second time doing this workout. LOVE IT!

Celeste

After two weeks of not going to the gym, I decided to do this one and omg. I’m walking like a baby deer to say the least 😭 thank you Kenzie! Loved loved this workout

Melissa

I do this workout once a week! Focus on taking your time and on the muscle you’re working. 

Each rep lets increase the weight and go until failure. Keep track of your progress!

Example of what to log:
Leg curls- 
Set 1: 12 reps/30lbs 
Set 2: 8 reps/50lbs
Set 3: 6 reps/70lbs
Still haven’t gone to failure so I’ll do another
Set 4: til failure/90lbs

- Using only one leg
- Bring your heel towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstring
- Complete desired reps then repeat on the opposite side

Lying single leg hamstring leg curl

- Keep your chest up and hold dumbbells at the shoulders or by your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Complete desired reps then repeat on the opposite side

Dumbbell reverse lunge

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Weighted squats

- Start with bar in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending 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

Romanian deadlifts

- 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

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Glutes & Hamstrings

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