Name: Playbook - Nikki Font - W5/D6 Hamstrings + Glutes
Uploaded: 2023-12-30T00:22:23.825Z
Duration: 75 min
Description: W5/D6 Hamstrings + Glutes

You will need:

- squat rack
- dumbbells
- bench
- leg press

- Start with feet wide and toes pointed out
- Engage your lats
- Pull the bar up keeping a neutral spine and upper body tight
- Reach full extension with your legs 
- Keeping a flat back lower bar to ground

Sumo deadlift

- 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

Complete 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

DB RDL

- Hold a weight in your hands and lean over Machine
- Keep your back arched and use your glutes to pull yourself up
- Release and repeat

Weighted back extensions

Superset

- Place feet higher on the platform
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Leg press (glute focused)

W5/D6 Hamstrings + Glutes

Exzon

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

Mary Petrizzi

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

Haley

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.

W5/D6 Hamstrings + Glutes

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