Name: Playbook - Rodrigo Navarro - GLUTES/HAMSTRINGS
Uploaded: 2022-11-29T20:17:44.578Z
Duration: 59 min
Description: GLUTES/HAMSTRINGS

2nd time this week on this one, subbed the hamstring roll for seated calf raises, and added the ab circuit

Killa 😌🫡

Matt

11 pm gang, no excuses, we got it done!!! Added some oblique pulls in between some sets for extra burn 💪🏼

There were some guys! I’m posting my most recent Glute day. Yes what is the term and filled in with a couple of new challenges so make sure that you look at my description so you can follow along easily!

-Feet wide
-Toes pointing out
-Chest up
-Squat as if your sitting onto a seat
-Hips come back as you lower your body

Smith machine back squat

- With feet wide and low on the platform
- Keep your back flat against the pad and your core tight
- Maintaining feet flat against a platform the whole time 
- Drive through your heels to extension

Hack squat feet wide & low

- 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)

- Slide one of your legs back as you lower down into a lunge
- Once you reach parallel push through your heel to stand back up as you slide your leg back in
- Complete desired reps then repeat on the opposite side

*IF YOU DONT HAVE EQUIPMENT LIKE THIS AT YOUR GYM, YOU CAN SIMPLY JUST STEP BACK TO CREATE THE MOTION. IT WORKS JUST ABOUT THE SAME 👍🏻

Reverse lunge slide back

- Lying on your back with legs straight and heels on top of stability ball or platform
- Raise your hips so your body is straight
- Roll the ball towards you by bending your knees
- Roll the ball back out by straightening your legs

*STABILITY BALL WORKS INSTEAD OF THIS ROLLER IF YOU DONT HAVE THIS

Hamstring ball roll ins

- Start with DB in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending 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

GLUTES/HAMSTRINGS

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