Name: Playbook - Sierra Flint - Hamstrings & Glutes
Uploaded: 2023-07-12T20:39:56.134Z
Duration: 45 min
Description: Hamstrings & Glutes

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts

- 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

Barbell RDL

Barbell hamstring curls

Superset

Wide stance squat

-Holding dumbbells at your sides, chest lifted and shoulders back- Place foot up onto the box and push through your heel to stand up- Bring the other leg up- Step down and repeat - Complete one leg than switch and repeat reps on the next leg

Dumbbell step ups

- 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

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