Name: Playbook - Libby Petrucci - Glutes and Hamstrings
Uploaded: 2024-01-13T00:34:17.706Z
Duration: 50 min
Description: Glutes and Hamstrings

- Stand with your feet shoulder width apart 
- Bring your hands to your head 
- Hinge forward at your hips until your upper body is parallel with the floor 
- Stretching hamstrings and lower back
- Stand up to the starting position and repeat

Good Mornings

These might look funny, but gosh, if I don’t do these every day - I can tell a difference
Start in a low lunge position with your back knee on the ground
Press your weight into your front foot and place both hands on the inside of that foot.
Circle your hips to loosen up the lower back and stretch your hips

Hip Flexor + Hip Circles

Wide stance
- elbows inside knees
- press hips/ flutes up and down
- keeping core engaged
- never fully extending knees
Sit as low as you feel comfortable keeping wiright pressed evenly through feet

Hip flexor extensions

- Lying down with the soles of your feet together and knees outward
- Lift your hips up and squeeze your glutes
- Pause at the top then lower back down to starting position
- when using weights place them on hips or lower stomach

Frog pumps

GH Warmup

- Stand in a wide toed out stance with a kettlebell between your feet
- Keeping your back straight perform a deadlift by pushing through your feet.
- exhale on the way up inhale on the way down
- deadlifts start from the bottom, keep your chest up when pushing through to standing

Kettlebell sumo RDL

- Place band around your ankles
- Assume half squatted position
- Keep feet shoulder width apart and straight ahead
- Step laterally with one leg then catch up with the other
- reps are total reps!

Lateral band walk (ankles)

- start by lying on the ground with heels under knees, and dumbbells at your hips
- Push through your heels bringing your hips up 
- Engage your glutes as you come up
- pause at top to soak up the engagement 
- Lower back to starting position

Dumbbell hip thruster

- Begin with dumbbells in each hand
- Step forward with one foot and lower down until knees are 90 degrees, rise half way, lower back to 90
- Push through front heel and stand back up 
- Work both sides
- set reps is TOTAL

Dumbbell double walking lunges

- Hold a single dumbbell, using other hand for support 
- On the same side as the dumbbell perform a single leg calf raise
- Pause at the top engaging your calf

Dumbbell calf raise (single)

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

Lying hamstring curls

- Hinge forward holding the dumbbell with two hands
- Bend at the knee slightly
- As you come back up you should feel it in your hamstrings
- add a squat to complete the combo

Dumbbell good morning + Squat

- Position yourself on your hands and knees
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position
- ankle weights are optional

Fire hydrants

- Place your feet hip-width apart, and dumbbells at your sides
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position

Lateral lunge

- Start on your hands and knees 
- Elevate one arm and the opposite leg
- Tuck in both your elbow and your knee before extending back out
- Complete desired reps then repeat on the opposite side

Glutes and Hamstrings

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