Name: Playbook - Myles Harris - HAMS + GLUTES // Building posterior chain
Uploaded: 2023-05-02T23:57:44.466Z
Duration: 80 min
Description: HAMS + GLUTES // Building posterior chain

Leg day babyyyy! Who doesn’t love a good leg workout? For todays session we’re going to be focusing on building up the hams and glutes which is often an area on the legs people tend to neglect. It’s important that we focus on everything so we can build a balanced physique. And as for the ladies, this is GREAT workout to grow your glutes as well! So let’s dice straight into this and kill this workout. 💪🏾

Unrack your barbell then take a step or two back carefully. As you go down brace your core, keep the lats tight, and think about pushing your hips back as far as possible then touch the ground and come up.

BARBELL SLDL

When getting into the machine, make sure the bottom pad is along your soleus ( bottom calf ) and make sure the pad is tight on your thighs. Curl downwards with your legs then back up slowly.

SEATED LEG CURLS

Place your feet close together then go down and grab the machine. Come up then as you go down think about pushing the hood back as far as possible and once fully stretched come back up.

MACHINE RDL

Get into the machine and make sure the padding is sitting right below your hips. Keeping a straight back, come upwards then back down slowly.

HYPER EXTENSIONS

Get into the machine and make sure the padding is tight on the thighs. As you go down slowly, pause for a sec or two at the bottom then back up.

HAMS + GLUTES // Building posterior chain

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