Name: Playbook - Robin Carlse - Glute and Hamstring Day 1
Uploaded: 2024-03-13T19:34:50.445Z
Duration: 45 min
Description: Glute and Hamstring Day 1

Such a good workout!! I won’t be walking up any stairs tomorrow 😂🔥

- Stand with a band under your feet and grasped in both hands
- Keeping a slight bend at the elbows 
- Walk laterally, keep tension in band

Warm Up - Resistance band lateral walk

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

Warm Up - Body Weight Glute bridge

- Place your upper back on the edge of pad
- Bring your hips up engaging your glutes

Elevated hip thrusts

- Begin with a dumbbell in each hand
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up

Dumbbell bulgarian split squats

Superset

- 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 Glute Focused

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back Squat - close stance

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

Cable glute kickback (Glute Med Focus)

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings

Glute and Hamstring Day 1

Community

More workouts from Robin Carlse