Name: Playbook - Rodrigo Navarro - GLUTES/HAMSTRINGS
Uploaded: 2024-05-04T04:39:46.661Z
Duration: 60 min
Description: GLUTES/HAMSTRINGS

Whatsup guys! Just hit this workout today and one of the toughest ones I’ve had since coming back from injury. Tag me on IG if this one killed you like it did to me 😂

- 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

- 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)

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat

- 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

- 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

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

GLUTES/HAMSTRINGS

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