Name: Playbook - Roshan Balaram - Glutes/Hamstrings (16.04.2023)
Uploaded: 2023-05-19T01:12:48.030Z
Duration: 85 min
Description: Glutes/Hamstrings (16.04.2023)

Jefferson squat

- 10 reps each in Wide stance + Outside shoulder width stance + Inside shoulder width stance 
- Slowly lower the weight with a slight/no bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel stretch in your hamstrings
- Squeeze your glutes  and drive hips forward, use your hamstrings to power back to standing

3 stance straight leg dumbbell deadlift

- 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

- Tempo (4:0:1:1)
- Feet inside shoulder width / touching
- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings

Lying hamstring leg curls

- 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)

- Feet outside shoulder width and toes slightly turned out. 
- Once completed 5 reps, immediately go into wide stride split squat for 5 reps each side.

Smith squat wide stance into split squat

Glutes/Hamstrings (16.04.2023)

Quads/Hamstring (13.04.2023)

Chest/Forearms (14.04.2023)

Back / Traps (15.04.2023)

Shoulder/Calves/Abs (17.04.2023)

Bicep/Tricep/Forearms (18.04.2023)

Quads/Hamstrings (20.04.2023)

Chest/Forearms (21.04.2023)

Back/Traps (22.04.2023)

Glutes/Hamstrings/Adductor/Abductor (23.04.2023)

Shoulder/Calves (24.04.2023)

Bicep/Tricep (25.04.2023)

Quads / Hamstring (27.04.2023)

Chest/Forearms (28.04.2023)

Back / Traps (29.04.2023)

Glutes/Hamstring (30.04.2023)

Shoulder/Calves/Abs (01.05.2023)

Bicep/Tricep (02.05.2023)

Quads / Hamstring (04.05.2023)

Chest / Forearm (05.05.2023)

Back / Traps (06.05.2023)

Glutes / Hamstrings (07.05.2023)

Shoulder (08.05.2023)

Bicep/Tricep (09.05.2023)

Quads/Hamstrings (11.05.2023)

Chest / Abs (12.05.2023)

Back / Calves (13.05.2023)

Glutes / Hamstrings (14.05.2023)

Shoulder (15.05.2023)

Bicep / Tricep (16.05.2023)

Quads / Hamstrings (18.05.2023)

Chest / Rear Delt / Forearm (19.05.2023)

Back/Calves (20.05.2023)

Glutes/Hamstring (22.05.2023)

Shoulder (23.05.2023)

Bicep/Tricep/Abs - 24.05.2023

Quads / Hamstring / Adductors / Abductors - 26.05.2023

Chest - 27.05.2023

Back/ Traps - 28.05.2023

Glutes / Hamstrings - 03.06.2023

Shoulders / Calves - 04.06.2023

Bicep / Tricep - 05.06.2023

Quads / Hamstring - 06.06.2023

Chest - 07.06.2023

Back - 08.06.2023

Glutes / Hamstring - 10.06.2023

Shoulder / Calves - 11.06.2023

Bicep / Tricep - 12.06.2023

Glutes/Hamstrings (16.04.2023)

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