Name: Playbook - Summer Soucek - Glutes and Hamstrings
Uploaded: 2024-01-15T19:19:37.245Z
Duration: 60 min
Description: Glutes and Hamstrings

Target your glutes & hamstrings! 

The goal is to lift heavy and hit failure. 

You don’t need more exercises for this one, you need heavier weights.

Set up smith machine by placing the bench behind your back where you can comfortably rest your shoulder blades on the bench, and have the bar placed on your hips (forearm distance) 

Un clip the bar and hinge at the hips keeping back flat and weight in heels 

Push back up squeezing glutes at the top. 

Knees should be in line with your ankles 

Modifications: 
- dumbbell hip thrusts 
- barbell hip thrusts 
- body weight hip thrusts

Smith machine hip thrust

Stand hip width apart 

Hinge at hips keeping back flat 

Push up through heels to starting position

Modification: 
- Trap bar RDL
- dumbbell RDL
- barbell RDL
- kettlebell RDL

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell sumo squat

- Begin with the front foot higher than the back foot
- With dumbbell in each hand, lower down until knee almost touches the floor
- Press through your front heel to stand back up

Dumbbell deficit lunges

Glutes and Hamstrings

Love the workout ! Easy to follow whatever your fitness level , still extremely challenging!!!! Highly recommend summer !!!!

Glutes and Hamstrings

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