Name: Playbook - Rebecca Wales - Glutes and hams
Uploaded: 2023-04-29T19:02:49.458Z
Duration: 75 min
Description: Glutes and hams

4 sets- 
Cable glute kickback or glute kickback machine 
15 reps (each leg)

4 sets- 
Abduction machine (toes pointed out at 45 degree angle)
15-20 reps (drop sets to failure on last 2 sets)

4 sets- 
Hip thrusts 
25/20/18/15

3 sets- 
Body weight or weighted Hyperextensions 
To failure each set

4 sets-
Seated hamstring curl
15 reps each set (drop sets to failure on last 2 sets)

- Get into position and place the bottom of your foot on the handle
- Push back and up with your foot and extending your leg upwards
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

Cable glute kickback

- Keeping your feet aligned with your knees 
- Push out your legs against the pads 
- Ensure your movement against the resistance is smooth and controlled

Abductor machine

- 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

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

Weighted hyperextensions

- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position

Seated hamstring curl

Glutes and hams

Glute focused

Stephanie

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