Name: Playbook - Shalena Guntle - W2/D2 Hamstrings & Glutes 🤩
Uploaded: 2023-01-31T20:20:35.727Z
Duration: 45 min
Description: W2/D2 Hamstrings & Glutes 🤩

- 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

- Place the bar just above your feet
- Engage your lats
- Pull the bar up keeping a neutral spine 
- Reach full extension keeping your upper body tight

Barbell Deadlift

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

- Put the rope through your legs 
- Face the other direction 
- Grab the rope 
- Bend your knees a little bit 
- Pull the rope through

Rope Pull Through

Squat kickbacks

- Keeping your core tight
- Raise your knees up as high as possible toward your armpits
- Avoid swinging

Hanging knee ups

- Hang from a bar
- Tuck your knees up in a controlled manner
- Do not swing back and forth
- Focus on activating your core
- Lower and repeat

Hanging knee tuck

Incline Treadmill

W2/D2 Hamstrings & Glutes 🤩

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