Name: Playbook - Summer Soucek - Hamstrings & Glutes
Uploaded: 2024-01-15T19:19:37.146Z
Duration: 60 min
Description: Hamstrings & Glutes

Hamstring & glute focused lower body! Barbells, dumbbells, machines, & cables needed!

- 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

Can be substituted w/ a dumbbell

Barbell hip thrusts

- 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

Can be substituted with a sumo squat or a hack squat! 

Feet further forward so when you drop into your squat, your knees are in-line with your ankles. Push up through your heels

V squat

Start with cable at lowest notch 

Stand on two plates stacked, or a bench 

Reverse lunges holding onto the cable. 

Push up through front heel

Cable Deficit Lunges

- Adjust fit on calf raise machine 
- Stand up onto your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Machine standing calf raise

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on your hamstrings

Hamstring curls

Hamstrings & Glutes

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

Hamstrings & Glutes

More workouts from Summer Soucek