Name: Playbook - Nikki Font - Booty & Hamstrings
Uploaded: 2024-01-09T06:11:00.270Z
Duration: 60 min
Description: Booty & Hamstrings

Glute & Hamstring focused!

Choose a challenging, yet manageable weight for each exercise.

Complete ALL reps & sets, before moving onto the next exercise.

What you will need :

- Dumbbells
- Barbell
- Hamstring Curl Machine
- Hip Thrust Pad/Booty Bands (optional)

(Increase weight, as you decrease reps)

Keep feet more than shoulder width apart.

Toes pointed slightly outward.

One hand overhand grip, one hand underhand for better hold.

Keep spins neutral the entire time.

Shoulders back & really engage your Glutes when standing up.

Sumo Deadlifts

Place resistance band right above your knees. (This is optional - it puts an extra emphasis on your abductors)

Make sure to put a pad between your hips & the barbell to ensure comfort.

Your elevated surface should be about knee height in reference to your body.

Get into position, roll barbell onto lap, make sure you are centered, place feet shoulder width apart, toes pointed slightly outward, & knees pushing out the entire time.

Begin to thrust up & lock out/squeeze your Glutes at the top.

Banded Hip Thrusts

Place feet shoulder width apart.

Slightly bend knees to engage hamstrings.

Keep your spine neutral the entire time.

Hinge hips back, keeping dumbbells in a perfect line as they travel downward.

Once dumbbells reach your shins, use your hamstrings & Glutes to bring yourself to starting position.

Stiff Leg RDL

Adjust machine to fit your body dimensions.

Choose a challenging, yet manageable weight.

Complete all reps on one leg, before moving to the other side.

Single Leg Hamstring Curl

30 REPS TOTAL : 
10 inward / 10 outward / 10 forward

Choose any machine that you can load weight on your back.

Elevate your feet to improve your range of motion.

Calf Raises

Booty & Hamstrings

Legs (Posterior Chain Focus)

Chest & Triceps

Back & Bis

Tatiana

Legs (Quad Focus)

A great shoulder & an workout that I finished in just over 30 minutes! Perfect for what I needed today!

Booty & Hamstrings

More workouts from Nikki Font