Name: Playbook - Lizzy Feist - W1/D1 Lower Body - Glutes + Hammies
Uploaded: 2024-02-22T01:28:11.285Z
Duration: 60 min
Description: W1/D1 Lower Body - Glutes + Hammies

This is a glutes and hamstrings focused workout! We are working on slow + controlled movements. Your last 2-3 reps should be very hard to complete so make sure you’re upping the weight! 👏🏼

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell (or machine) hip thrusts

- Start with dumbbells in your hands
- Slowly lower the weight with a slight bend in your knees, bending 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

Romanian deadlifts

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

Lying hamstring leg curls

- Start with weight on upper back
- Step back and lower down until both legs are at 90 degrees
- Push through heel and stand back up to starting
- Repeat on opposite side

Smith machine or barbell reverse lunges

- Stand in front of a box with one dumbbell
- Step up to full extension
- Slightly lean forward to activate the glutes
- Lower to ground
- Repeat all reps then switch legs

Box step up

W1/D1 Lower Body - Glutes + Hammies

I just wish on the sets where you doth sides it clarifies what is a rep

Alex

W1/D2 Upper Body - Back, Biceps, Abs

W1/D3 Full Body + Cardio

Tessa Nedry

W1/D1 Lower Body - Glutes + Hammies

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