Name: Playbook - Sierra Flint - Hamstrings & Glutes
Uploaded: 2023-07-12T20:36:03.675Z
Duration: 50 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

B stance RDL

Fold up a blanket and place a weight in the center. Place your feet on either side of the weight, hip width, squeeze the glutes and bridge up. Now extend the legs and keeping hips elevated, curl heels in towards the glutes

Blanket hamstring curls

Superset

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Dumbbell goblet squat

Banded lateral steps

- 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

- 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

Curtsy lunge

Hamstrings & Glutes

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