Name: Playbook - Kyla Ritchie - Hamstrings & Glutes!
Uploaded: 2021-01-18T11:49:17.608Z
Duration: 45 min
Description: Hamstrings & Glutes!

Great. How many times a week should an active person do your weights?

melanie

Monique

GYM Hamstring & Glutes Workout

Equipment needed:
Barbell or preloaded barbell
Kettlebell
Step
Cable
Foam roller or exercise ball

-Set up like you normally would for a hip thrust with your upper back (bottom of your shoulder blades) on the edge of a bench or hip thruster.
-With the barbell in position over your hips, split your stance so that your big toe on your back leg is even with the heel on your front leg.
-Assume a slightly more narrow stance (just inside shoulder width) than you normally would. This will help with keeping the barbell balanced while you thrust.
-Brace your abs and then drive through your heels and thrust the weight up until you feel your hips lock out without arching your back.
-Give your glutes a good hard squeeze at the top of every rep.
-8-10 reps each leg

B Stance Hip Thrust

Calf Raises

HAMS / GLUTES 1

Side Step KB Deadlift

On your back, place the roller under your feet. Lift your hips up into a bridge and hold. Roll your feet in and out to work your hamstrings. Repeat 10-12 times.

Can be done with an exercise ball too.

Foam Roller Hamstring Curl

HAMS/ GLUTES 2

Cable Front Squat

-Begin standing a few feet in front of a low pulley with a rope or handle attached. Face away from the machine, straddling the cable, with your feet set wide apart.
-Begin the movement by reaching through your legs as far as possible, bending at the hips. Keep your knees slightly bent. Keeping your arms straight, extend through the hip to stand straight up. Avoid pulling upward through the shoulders; all of the motion should originate through the hips.
10-12 reps in total

Cable Pull Through

HAMS/ GLUTES 3

Barbell Walking Lunges

Complete 10-12 reps in total. This can be completed without the band.

Banded KB Squat

HAMS/ GLUTES 4

Hamstrings & Glutes!

Skye

Kelly

Back and Biceps

First workout with you! Great fatigue but I could customize to fit my levels

Mareena Romanello

Ileana

Legs

Chest, Shoulders & Triceps

Jennifer

Evelyn

Legs + Abs

Would have liked one more exercise added.

Erika

Intense per usual. After the first round I thought, “this just might be easy”. By the end of the second round I changed my mind. 🥵💪🏻🦵🏻👙😎

Hamstrings & Glutes!

Community

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