Name: Playbook - Shailey and Sammy Collier - 90 minute GLUTE/HAMSTRINGS
Uploaded: 2022-10-11T22:04:30.967Z
Duration: 90 min
Description: 90 minute GLUTE/HAMSTRINGS

Heavy compounds with detail work for an incredible pump 🔥

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

- Begin with dumbbells in each hand and feet hip width with toes elevated
- Press hips back and lower dumbbells down, deep stretch 
- Lift back up to standing and press hips forward

Elevated Dumbbell RDL increasing weight each set

Single leg RDL toes elevated

Elevated Dumbbell RDL/elevated single leg  superset

Execute reps on first exercise, then immediately decrease the weight and continue specified reps on second exercise. Both movements executed consecutively with no rest in between, equals one dropset/round

- Begin by standing both feet on an elevated surface 
- Step one foot behind you and lower down until your back knee touches the ground
- Press through the front foots heel to stand back up
- Reps executed on each leg alternating, equals one rep

Deficit reverse lunge increasing weight each set

- Begin standing on an elevated surface 
- 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

Deficit curtsy lunge

Elevated reverse lunge/BODYWEIGHT reps dropset

- Support upper back and have the and the pad/barbell across your hip
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting