Name: Playbook - Nikki Font - W3/D6 Hamstrings & Glutes
Uploaded: 2023-12-30T00:22:23.656Z
Duration: 60 min
Description: W3/D6 Hamstrings & Glutes

Mary Petrizzi

Haley

Oh my goodnesssss 😅 this one was so good! I lifted a little heavier today and was pouring sweat! Haha so fun!

Madeline

You will need:

- cable machine
- dumbbells
- barbell
- hamstring curl machine

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Barbell RDL

- Lay on the floor under your barbell with your legs bent
- Push through your heels bringing your hips and barbell up 
- Squeezing your glutes 
- Lower back to starting position

Glute bridge

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

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell swing

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

Weighted calf raises

Superset

- Hinge at the hip lean forward 
- Keep your planted leg slightly bent
- kickback your working leg in a rounded motion engaging your glutes

Cable kickbacks

W3/D6 Hamstrings & Glutes

Exzon

🔥
Set up to challenge you. To failure at the end is a great finisher to a good workout

Khalid

W1/D1 Chest + Tris

laura kiorkis

Swapped alternating dumbbell curls for zottman curls and used thick light green band for assisted pull ups

W1/D2 Back + Bis

Came into the gym walking, left waddling 😂🫶

Kaleigh

W1/D3 Quads + Glutes

Elaine

W1/D4 Shoulders

W1/D5 Arms

Alissa

W1/D6 Hamstrings + Glutes

Had to switch my program around so today was my rest day. We went for a walk around the cove that’s by my apartment.

W3/D6 Hamstrings & Glutes

Community

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