Name: Playbook - Sabrina Nicole - W3/D4 Glutes, Hams
Uploaded: 2023-02-05T15:14:46.626Z
Duration: 45 min
Description: W3/D4 Glutes, Hams

- Single Leg Barbell Hip Thrust 20, 20, 15, 10, 6 drop 12
- Hyperextensions (glute focus) 20, 20, 20, 15
- Leg Press (high and wide) 20, 20, 20, 20
- Glute Kickback (Machine or Cable) 20, 12, 10, 8 drop 8
- Stiff Leg Deadlift 12, 8, 6 (steps each leg)
- Lying Leg Curl 20, 15, 15, 10 drop 10 drop 10
- Inner and outer thigh 20/20, 20/20, 20/20

- Push through your heel to come up
- Engage your glutes at the top
- Move with controlled motion

Single Leg Barbell Hip Thrust (last set drop set 6,12)

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

Hyperextensions

- 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

- 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)(Last set drop set8,8)

- Begin with bar your hand and feet hip width apart
- Lower the bar to the ground pressing your hips back while keeping slightly bent knees
- Stand straight back up pressing hips forward

Stiff legged deadlift (Each leg)

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

Double leg curl (Last set drop set 10,10,10)

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

Abductor machine

- Sitting in an upright position with your back against the pad 
- Pull your legs together as you squeeze the pads inward
- Once the pads touch, slowly return to starting position

Adductor machine

Superset

W3/D4 Glutes, Hams

W1/D1 Quads, Glutes, Hams

W3/D4 Glutes, Hams

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