Name: Playbook - Rodrigo Navarro - GLUTES/HAMSTRINGS 💥👊🏻
Uploaded: 2022-07-12T23:51:23.212Z
Duration: 74 min
Description: GLUTES/HAMSTRINGS 💥👊🏻

This one is a killer on guys! We’re going heavy today and we’re growing 👊🏻 I want to focus on power and keeping the core tight throughout all movements! Let me know what you guys think!

-Feet outside shoulder width
-Point your toes out slightly
- Lower your body into a squat position 
- Push up with your heels

Smith Machine Wide Stance Squat

- 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

- 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)

- Start facing inward
- With a slight bend in the knees press your hips back and lower your chest towards the ground
- Bring your chest back up by pressing your hips forward back to starting position

Hack squat good morning (banded)

- Bring your back knee down keeping your shoulders rolled back 
- Come down until both legs are at 90 degrees
- Push through your front leg to come up

Weighted Bulgarian split squats

- 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

GLUTES/HAMSTRINGS 💥👊🏻

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