Name: Playbook - Kololia Atoa - Glutes x Hamstrings
Uploaded: 2023-05-08T16:17:52.116Z
Duration: 60 min
Description: Glutes x Hamstrings

Candace

- Keep your feet outside hip width 
- Lower with a controlled motion
- Push through your heels to go up engaging your glutes

Smith machine glute bias squat

- Begin by standing on a box with one foot off
- Slowly lower foot down
- Tap your toe and press through your front foot to lift back up

Single leg step downs

- Begin by standing both feet on an elevated surface 
- Step one foot behind you and lower down until your back knee touches the ground
- Press through the front foots heel to stand back up
- Complete desired reps then repeat on the opposite side

Smith Machine Deficit reverse lunge

- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position

Seated hamstring curl

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

Glutes x Hamstrings

Community

More workouts from Kololia Atoa