Name: Playbook - Kristine Fit - W1/D1 Glutes & Hamstrings
Uploaded: 2022-10-16T17:51:48.610Z
Duration: 45 min
Description: W1/D1 Glutes & Hamstrings

Welcome to Glutes and Hamstrings! 🍑 fun fact: a strong dumpy helps strengthen ur lower back too! 🥰

Barbell Hip Thrusts

This is a superset with a 10 second hold.

KAS Glute Bridges w/ 10s hold

- Begin with the end of the landmine bar in your hand and feet hip width apart
- Lower the bar toward the ground pressing your hips back while keeping a slight bend at the knees - Stand straight back up pressing your hips forward

You can substitute this workout for a Barbell RDL

Landmine RDL

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

Lying Hamstring Leg Curls

- 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

W1/D1 Glutes & Hamstrings

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