Name: Playbook - Madi Ditler - W1/D1 Glutes & Hamstrings
Uploaded: 2023-10-06T02:53:50.928Z
Duration: 60 min
Description: W1/D1 Glutes & Hamstrings

- 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 glutes and hamstrings to power back to standing

Barbell RDL

- Sit down on the machine and place your legs on the platform directly in front of you at a medium (shoulder width) foot stance
- Lower the safety bars holding the weighted platform in place and press the platform all the way up until your legs are fully extended in front of you (Make sure that you do not lock your knees)
- Remove one leg from the platform
- Your torso and the leg should make a perfect 90-degree angle
- As you inhale, slowly lower the platform until your upper and lower leg make a 90-degree angle
- Pushing mainly with the heel of your foot and using the quadriceps go back to the starting position as you exhale
- Repeat for the recommended amount of repetitions on each leg, ensure to lock the safety pins properly once you are done

SL Leg Press

Smith Machine KAS Glute Brige

- 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

- 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

W1/D1 Glutes & Hamstrings

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