Name: Playbook - Michayla Morss - Hamstrings and Glutes
Uploaded: 2022-07-22T13:12:06.901Z
Duration: 45 min
Description: Hamstrings and Glutes

This day is all about the posterior chain! It’s very common to have a stronger anterior (Front side) and a weak posterior (Back side). This causes deficiencies and imbalances that can affect our lumbar, hips, and even our knees. Strengthen up that back side with this hamstring/glute focused workout!

- 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

-Strap one ankle into the cable machine at a time 
-Kneel on a bench with the leg that’s not strapped in
-Kick your heel to the ceiling with a straight leg 
- 12 reps each leg

Straight leg cable kick backs

- Strap one ankle into the cable machine at a time
-Lie face down (pronated) on a bench
- With the strapped in ankle, curl your leg into your glutes.
- Pause briefly and lower back into extension with control
- 12 each leg

Single leg cable curls

- Stand with your feet shoulder width apart with your toes slightly turned outward
- Hold a single dumbbell to your chest
- Squat to 90 degrees and pulse squat before coming back to full extension 
- Keep your core engaged!

Sumo Pulse Squat

- Place the middle of your shoulder blades on the edge of a bench or hip thrust pad
- Place a dumbbell on your working leg
- Lift your non working leg off the ground
- Starting with your glutes on the floor, thrust your hip bones to the ceiling, pausing briefly at the top
- Lower your glutes back down to the floor
- 12 each leg

Single Leg Hip Thrusts

- 1:2:3:1 
- Adjust the seat accordingly
- Bring your heels towards your glutes (1 second) and flex your toes on the way down
- Hold at full contraction for 2 seconds
- With control, point your toes and extend your legs for a 3 second count to the starting point

Hamstring curls

-Stand with your feet shoulder width apart and knees slightly bent
- Raise one leg off the floor, hinging at your hips.
- At the same time, lower your torso until it’s almost parallel to the floor
- Simultaneously, return your foot to the ground and lift your chest to starting position 
- 12 reps each leg