Name: Playbook - Sandra (SOfit) - Workout 5- Glutes + Hamstrings
Uploaded: 2023-08-15T07:49:49.767Z
Duration: 60 min
Description: Workout 5- Glutes + Hamstrings

Just what I needed after rest day...🔥🔥

Mitchell

Today’s Workout is solely glute and Hamstring focused! Perform 3-4 sets of EACH exercise for today.

Setup: Sit down, flat on the ground, roll the bar over your legs and position it directly over the crease of your hips. Lie down, bend your knees and plant your feet on the ground hip-width apart and a few inches in front of your butt. Grasp the bar tightly with both hands.
Action: Drive your hips up until you form a straight line with your body between your shoulders and knees. Squeeze your glutes at the top of each rep. Lower with control and repeat

Barbell glute bridge

For this exercise, You’ll want to set up for a hip thrust like normal (barbell across your hips with a pad, bench at lower shoulder blade height). The only thing you’ll change is your stance. slightly center your “working” leg and put one foot flat and your other foot on it’s heel

B-stance Hip Thrusts

Stand with your feet hip-width apart, on a plate of weights holding a barbell at thigh level. Your hands should be about shoulder-width apart.
Keeping your back straight, bend at your waist and sit your hips back to lower the bar.
Keep the bar close to your shins and lower as far as your flexibility allows.
Forcefully contract your glutes to extend at your hips and stand up.

Elevated RDL

Stand on a step, or weight plate, or some stable elevated surface and then step back onto the ground.

Elevated/Deficit Reverse Lunge

Lay flat on your machine, Using both legs
- Bring your heel towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstring
- Complete desired reps then repeat on the opposite side

Lying single leg hamstring leg curl

Glutes + Hamstrings

Workout 5- Glutes + Hamstrings

Luvvly

Mslira

Bella

Workout 1- Lower Body + Abs

Denise Aguiar

Quite a challenge🔥🔥....feeling the buuuurn!!!

Workout 2- Back + Biceps + Abs

Jenny

Totally challenging but worth the sweat!!🔥...feeling it in my shoulders mad!

Workout 3- Quads + Shoulders

My triceps are buuurninggg!🔥🔥...worth the early morning sesh

Workout 4- Chest + Triceps

My legs especially are on heat🔥🔥🔥...faya workout!! Worth the sweat!💪🏼

Workout 5- Glutes + Hamstrings

Community

More workouts from Sandra (SOfit)