Name: Playbook - Maddi Ricksham - Hamstrings & glutes day
Uploaded: 2023-04-29T13:08:50.120Z
Duration: 60 min
Description: Hamstrings & glutes day

Will need
- barbell or db 
- hip abductor machine 
- back extension machine

- 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 hip thrusts

- Start with the barbell on your upper back
- Step back with the first foot and lower down until knees are 90 degrees
- Repeat on the opposite side

Barbell reverse lunges

- 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 RDL

- can be weighted or body weight
- bring weight close to your chest
- go down & up slowly keeping your back curved to target your glutes

Back extensions

- Keeping your feet aligned with your knees 
- Push out your legs against the pads 
- Ensure your movement against the resistance is smooth and controlled

Hamstrings & glutes day

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