Name: Playbook - Nicole Jimerson-Roshoe - Hamstrings/glutes W2D2
Uploaded: 2023-07-16T18:43:20.606Z
Duration: 70 min
Description: Hamstrings/glutes W2D2

Riane

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

Brooke

- Place a band around your hips and anchored behind you, step forward adding resistance to the band
- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Drive your hips forward and use your glutes and hamstrings to power back to standing

Hip banded barbell RDL

- 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

- Keep your core tight and avoid using your lower back or swinging

Single leg standing hamstring curl

- 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

- Start the exercise your back foot on top of and elevated surface 
- Come down push hips back slightly 
- Come down until both legs are at about 90 degrees 
- Push through your front leg to come up

Bulgarian RDL

Hamstrings/glutes W2D2

Quads/glutes W1D1

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

Hamstrings/glutes W1D2

GLUTES w1day3

Quads/glutes W2D1

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! 💗💗🥺

Hamstrings/glutes W2D2

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