Name: Playbook - Savannah Leah - W1/D3 day 3 glutes + hamstrings
Uploaded: 2023-05-18T18:56:24.821Z
Duration: 60 min
Description: W1/D3 day 3 glutes + hamstrings

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

- Slowly lower the bar with a slight bend in your knees, hinging 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
- Can substitute barbell with dumbbell

Barbell RDL

- Start with the barbell across the upper back
- With a slight bend in the knees press hips back and lower your chest towards the ground
- Bring chest back up and press hips forward to complete the move

Barbell good morning

- Begin with kettlebell in hand and feet hip width apart
- Lower kettlebell down while straightening your leg behind you
- Repeat on each side

Kettlebell single leg RDL

- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position

Seated hamstring curl

- Set up hyperextension machine to bend at waist
- Round back to target glutes
- Lower down to pick up weight 
- Raise and lower your upper body engaging your lower back and glutes
- Squeeze glutes at top of motion

W1/D3 day 3 glutes + hamstrings

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