Name: Playbook - Natalie Bally - Glutes + Hamstrings
Uploaded: 2022-01-24T18:49:05.090Z
Duration: 60 min
Description: Glutes + Hamstrings

Begin with your hips on the ground to roll the bar up over your legs and have the bench just under your shoulder blades

bending your knees to bring your heels closer towards your butt and engage core while activating glutes to lift the bar up and stop when your hips are parallel w the ground. Adjust feet as needed to ensure knees are making a 90 degree angle at the top of the movement. 

Slow and controlled lower the bar while keeping your back straight, the plates may not touch the ground & that’s okay! 

Repeat until given reps are completed

Hip Thrust

Feet under hips, toes pointed slightly outwards. Hinge at your hips to send them out and back while lowering the dumbbells towards your feet, keeping them as close to your legs as possible. Your back and neck should be kept straight during the entire movement, don’t ever extend your neck to look forward while performing any sort of deadlift to prevent injury.

Extend your hips forward by squeezing your glutes to complete one rep

Dumbbell RDL

feet farther than hips distance apart toes put it out and keeping your knees in line with your toes when you squat

holding a dumbbell beneath you and squatting as deep as you can to push through your heels to rise up to activate your glutes

DB Sumo Squat

Keeping your hips pressed into the bench flex your feet and draw your heels towards your butt. Use slow and controlled movements to slowly let your heels fall away from your butt to complete one rep

Hamstring Curl

-Start with feet together and a kettlebell in each hand
-Step back into a reverse lunge
-Step up and back to the starting position
-Repeat