Name: Playbook - Madi Ditler - Glutes & Hamstrings
Uploaded: 2023-10-06T02:57:21.216Z
Duration: 50 min
Description: Glutes & Hamstrings

- Start with a shoulder width stance
- Push your hips back and down
- Keep your knees in line with your toes and your chest up
- Reach parallel
- Extend your legs to come up

Reverse Hack Squat

- Slowly lower the dumbbells with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the dumbbells until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your glutes and hamstrings to power back to standing

Dumbbell RDL

- Adjust the machine lever to fit your height and sit on the machine with your back against the back support pad
- Place the back of lower leg on top of padded lever (just a few inches under the calves) and secure the lap pad against your thighs, just above the knees
- Then grasp the side handles on the machine as you point your toes straight and ensure that the legs are extended right in front of you
- As you exhale, pull the machine lever as far as possible to the back of your thighs by flexing at the knees
- Keep your torso stationary at all times
- Hold the contracted position for a second
- Slowly return to the starting position as you inhale

Seated Hamstring Curls

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

Abductor machine

- Select the weight with the machine’s pins
- Begin by getting down on all fours and placing one foot up on the force plate
- Hold on to the handles at the front of the machine
- Place the sole of the foot against the platform
- Press the weight up until your leg is just about straight
- Hold, lower, and repeat
- Complete desired reps then repeat on the opposite side

Glutes & Hamstrings

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