Name: Playbook - M J - Glutes and hamstrings!!!!
Uploaded: 2024-03-01T16:27:24.406Z
Duration: 45 min
Description: Glutes and hamstrings!!!!

This one will give you the best glute pump!!!

Place a dumbbell (or bar) on your upper back (not your neck) 
Hinge at your hips pushing them back and feeling a stretch! 
Then use your glutes to pull yourself back to standing. 
Maintain a flat back and tight core here

Good mornings

Hold a heavy dumbbell or kettlebell in between legs. 
Step out wider than hip width

Sumo squats

For this one you will do 10 reps on your left leg, 10 reps on your right leg and then 10 reps on both legs! 
For single legs just place the non working side slightly in front and lift your toes off the ground

Hip thrusts

Step on top of a raised surface. Perform a reverse lunge while keeping the working leg on top 
Reps are per leg

Deficit lunges

Grab a band if you have them! On hands and knees, kick heel up and back activating your glute. Do all reps on one leg then switch

Kickbacks

Glutes and hamstrings!!!!

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