Name: Playbook - Suzanne Svanevik - Glutes & Hamstring Workout
Uploaded: 2022-12-04T11:53:03.359Z
Duration: 80 min
Description: Glutes & Hamstring Workout

- 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

20 reps (10L + 10R) x 3 sets

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat

- Start with the kettlebell in your hands as opposed to the floor
- Slowly lower the kettlebell with a slight bend in your knees, bending 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

Kettlebell romanian deadlifts with resistance band

24 reps (12L + 12R) x 3 sets

- Standing sideways with your left side facing the weight stack of a pulley machine, attach an ankle cuff to the right ankle. 
- Hold the machine for balance and slowly lift your right leg up to the right side. Pause and slowly return your right leg to starting position. 
- Keep your upper body stable throughout the movement.

Standing cable hip abduction

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Dominique Walker

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My legs are on fire I love it! The seated calf raises killed me. 🔥

Eliana Georgiana

Calf raises at the end was brutal 🥵🔥

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