Name: Playbook - Kenzie Mariano - Hammy & Glute Building
Uploaded: 2022-11-30T12:00:34.047Z
Duration: 60 min
Description: Hammy & Glute Building

One of my favorite workouts to grow the glutes and hamstrings. Gym needed

if you don’t have this machine you can use cable: 

-Get into position and place the bottom of your foot on the handle
- Push back and up with your foot and extending your leg upwards
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

Cable glute kickback

- Keeping your feet aligned with your knees 
- Push out your legs against the pads 
- Ensure your movement against the resistance is smooth and controlled

Abductor machine

- Slowly lower the dumbbells with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the dumbbells until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Dumbbell RDL

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings

Lying hamstring leg curls

- Place feet higher on the platform
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Single leg press

Hammy & Glute Building

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

Hammy & Glute Building

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