Name: Playbook - Sabrina Nicole - W1/D4 Hamstrings & Glutes
Uploaded: 2023-02-05T15:14:46.522Z
Duration: 45 min
Description: W1/D4 Hamstrings & Glutes

Megan

Stephanie

Vanessa

- Hyperextensions 25, 25, 25
- Romanian Deadlift (free or smith) 12, 12, 12
- Leg curl 12, 12, 12
- Hip thrust (barbell or machine) 12, 12, 12, 12
- Glute bridge (barbell or dumbbell) 15, 15, 15
- Glute Kickback (machine or cable) 15, 15, 15

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

Hyperextensions

- Start with bar 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

Romanian deadlift (Barbell)

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

Double leg curl

- 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

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute bridge

- Get into position and place the bottom of your foot on the handle
- Push back and up with your foot and extending your leg upwards
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

Glute kickback (Cable)

W1/D4 Hamstrings & Glutes

Dana

Love you!! Thank you! That was an amazing workout 💪🏽🫶🏽🫵🏽

W1/D4 Hamstrings & Glutes

Community

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