Name: Playbook - Sabrina Nicole - Glutes & Hamstrings
Uploaded: 2023-02-05T15:14:46.535Z
Duration: 60 min
Description: Glutes & Hamstrings

Almost the same as abduction machine but at a different angel. If you don’t have this machine use an abductor machine but elevate your body and push against the back pad.

Gluteator

- 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
- 10th rep should be until almost failure 
- Increase weight with each set

Barbell hip thrusts

- Begin with barbell, feet hip width
- Press hips back (hinge position) and lower barbell down until mid shins
- Lift back up to standing and press hips forwards.. squeeze glutes

Smith Machine RDL

- Raise and lower your upper body engaging your lower back and glutes

Hyperextensions

- Keeping your feet aligned with your knees 
- Push out your legs against the pads 
- Ensure your movement against the resistance is smooth and controlled

Glutes & Hamstrings

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