Name: Playbook - Nicole Jimerson-Roshoe - Hammies and glutes w4d2
Uploaded: 2023-07-16T18:43:20.630Z
Duration: 45 min
Description: Hammies and glutes w4d2

Banded lateral walks

- Start with the barbell on your upper back
- Step back with the first foot and lower down until knees are 90 degrees
- Repeat on the opposite side

Barbell reverse lunges

- Begin the movement by bending at the waist and pushing your hips back towards the machine 
- Keep a neutral spine throughout the entire movement 
- Keep pushing your hips back until you feel a nice stretch in your hamstrings 
- Pause for a second and reverse the movement by driving the hips forward 
- Ensure that you squeeze and activate your glutes at the top of the movement 
- Repeat for the desired number of reps

Cable pull through

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings

Lying hamstring leg curls

- Lying on your back with legs straight and heels on top of stability ball
- Raise your hips so your body is straight
- Roll the ball towards you by bending your knees
- Roll the ball back out by straightening your legs

Hamstring ball roll ins

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts

Courtesy lunges

Hammies and glutes w4d2

Riane

Brooke

Quads/glutes W1D1

Slowly but surely upping my weight 💪🏼🥳🔥 legs burnin today

Hamstrings/glutes W1D2

GLUTES w1day3

Quads/glutes W2D1

🍑🔥 Nikkie’s workouts are short, sweet, and to the point! 💗

Hamstrings/glutes W2D2

Glutes W2D3

I just wanted to add that my ass looks on point in my scrubs and that’s a hard accomplishment 😂😂

Quads and glues W3D1

I love Nikkie’s work outs. Super easy for beginners but also challenging depending on how you want to adjust your weights. I love her so much and would be lost without her and this app in my life! 💗💗🥺

Hammies and glutes w4d2

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