Name: Playbook - M J - Glutes and hamstrings!!
Uploaded: 2024-03-01T16:27:24.574Z
Duration: 45 min
Description: Glutes and hamstrings!!

Perla

This workout has a lot of supersets! You will do two movements back to back and then rest. And repeat until the total sets are done.

Sumo squat

RDL / Sumo squat superset

Place feet up on a bench. Press glutes up (you should feel a bit of hamstring activation here)

Elevated glute bridge

Holt either a dumbbell or kettlebell in between legs. Hinge hips back and use your glutes to swing weight forward. Do not squat

Dumbbell/kettlebell swing

Glute bridge / DB swing superset

Place band above knees. Get into a low squat and step side to side. 
Reps are per side

Banded side to side walks

Place band above knees. Get into tabletop position (hands under shoulders. Knees under hips)
Reps are per leg

Banded glute kickbacks

Resistance band superset

For this one, you will complete 10 reps of each movement for the first set. Then repeat with 9 reps, and continue in until you get to 1 rep of each movement! Rest when needed

Drive feet into the floor and lift hips off the ground

Glute bridges

Place band above knees. Lift leg away from body and slightly lower it. Reps are per leg

Glutes and hamstrings!!

Community

More workouts from M J