Name: Playbook - Myles Harris - 1 HOUR HAMS + GLUTES 🍑⚡️
Uploaded: 2022-09-19T16:24:16.605Z
Duration: 60 min
Description: 1 HOUR HAMS + GLUTES 🍑⚡️

What’s good gang! For todays workout we got another 1 hour sesh of hitting hamstrings and glutes! This is a perfect workout if you want to grow your butt and hammies and you are running low on time! Each exercise will effectively hit these targeted areas and you will also have lots of fun while doing it. Let’s get into this! 🍑⚡️

Use a bench or platform to place back on. Put legs down and roll barbell onto lap then put knees back up. When going upwards make sure your knees create a right angle and squeeze at the top of the movement. But this time instead of the hip thrusts and going all the way down, you’re going to go down until your knees start to move out of place. ( keeping knees locked in place so the range of motion is only half way down ) 

Focus: For mainly the glutes but includes hamstrings, and lower back. This movement compared to hip thrusts is used for people who say they feel mostly they’re quads on hip thrusts so this will help feel your glutes better.

Barbell Glute Bridge

Get into the machine and hold tight fit better stability. Contract upwards and squeeze the hamstrings and go back down slowly. 

Focus: For the hamstrings.

Standing Leg Curls

Grab a pair of dumbbells and bring them out in front of you. As you go down, think about sticking your butt back as far as possible while slightly bending the knees and keeping your lower back straight and up. 

Focus: hamstrings, lower back, and glutes.

Dumbbell RDL’s

Set the angle at 45 degrees on the machine and have the pad touching at your waist. Go down slowly and when coming back up instead of coming all the way up with a straight back, think about going up with the glutes and really squeezing them while keeping back slightly rounded. 

Focus: For mainly glutes but includes lower back and hamstrings.