Name: Playbook - Nikki Font - Glutes & Hammies
Uploaded: 2024-01-09T06:11:00.304Z
Duration: 60 min
Description: Glutes & Hammies

You will need :

- smith machine
- dumbbells
- bench or box
- adductor machine
- hyperextension machine

Perform both exercises back to back with no rest in between to complete 1 set

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell 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

Superset #1

- Start a few inches away from the box with a dumbbell in each hand
- Place first foot up on box and press through your heel to bring the second foot up on top of the box
- Bring first foot down, then second foot and repeat on opposite side

Dumbbell box step ups

- Sitting in an upright position with your back against the pad 
- Pull your legs together as you squeeze the pads inward
- Once the pads touch, slowly return to starting position

Adductor machine

Superset #2

- Hold a weight at your chest
- Raise and lower your upper body engaging your lower back and glutes

Weighted hyperextensions

- Hold the weights in your hands
- Push through the balls of your feet engaging your calves

Weighted calf raises

Superset #3

Glutes & Hammies

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!

Glutes & Hammies

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