Name: Playbook - Kristine Fit - W1/D1 Glutes & Hamstrings
Uploaded: 2022-10-16T17:51:42.970Z
Duration: 60 min
Description: W1/D1 Glutes & Hamstrings

Welcome to Glutes & Hamstrings!

All 3x5 exercises are with heavy weights where you cannot complete another rep after your fifth.

If you are a beginner, substitute 3x5 with 3x10.

Barbell Hip Thrusts

Barbell B-Stance Hip Thrusts

- Slowly lower the bar with a slight bend in your knees, hinging 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

Barbell Stiff Leg Deadlifts

- Begin by standing both feet on the plates
- Step one foot behind you and lower down until your back knee comes close to the ground 
- Press through the front heel and stand back up
- Repeat on the opposite leg
- Make sure you are using the deficit

Dumbbell Deficit Reverse Lunges

- Stand in a wide stance 
- Turn your toes out 
- Hold a dumbbell between your legs in front of you
- Lower into a squat
- Stand up to full extension

Dumbbell Sumo Squat

- 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

W1/D1 Glutes & Hamstrings

Nice pull circuit…I Pyramid my weights for added strength!

W1/D1 Glutes & Hamstrings

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