Name: Playbook - Shailey and Sammy Collier - 60 minute Glutes/Hamstring
Uploaded: 2022-03-03T05:05:54.741Z
Duration: 60 min
Description: 60 minute Glutes/Hamstring

Round 2 hamstrings and glutes for the week. This session is focused on definition and sculpting

Both movements executed consecutively with no rest in between, equals one dropset/round

- Keep your core tight and avoid using your lower back or swinging

Single leg standing hamstring curl.increasing weight

- Keep your core tight and avoid using your lower back or swinging
- specified reps executed on both legs equals one dropset

Single leg standing hamstring curl/3 second pause dropset

Standing hamstring curl/pause reps dropset

Both movements executed consecutively with no rest in between, equals one superset/round

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

Lying hamstring leg curls. Increasing weight each set

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings
- Both legs executed consecutively equals one set

Lying hamstring leg curls/single leg dropset

Lying Hamstring curl/single leg alternating reps

- Begin in a prone position with your legs off the box
- Bring your legs from a wide position back together in the center
- Keeping your back in a neutral position

Reverse hyper abduction. Increasing weight each set

- Holding the dumbbells at your sides
- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position
- Complete desired reps then repeat on the opposite side

Dumbbell curtsy lunge

Reverse hypers/curtsy lunge superset

- Begin with your glutes elevated above seat 
- 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/elevated. Increasing weight each set

60 minute Glutes/Hamstring

45 minute BICEPS

Jeffrey

60 minute TRICEPS/GLUTES/HAMSTRINGS

60 minute TRICEPS

60 minute HAMSTRING/GLUTES

120 minute CHEST

60 minute QUADS

60 minute BICEP

60 minute CHEST

Pretty good shoulder 🔥 
👊🏻🔥👊🏻🔥
Will definitely feel the 🔥 tomorrow

60 minute Glutes/Hamstring

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