Name: Playbook - Tasha Pavlovich - Glute & Hamstring Workout
Uploaded: 2023-06-11T16:04:10.258Z
Duration: 45 min
Description: Glute & Hamstring Workout

Get ready to blast your booty with this workout! 🍑 

You’ll be targeting each of the 3 muscles in the glutes (gluteus medius, gluteus minimus, and gluteus maximus) as well as your hamstrings to build muscle and develop that rounded bootylicious shape. 

Be sure to start with the monster walks to activate your glutes and get them primed for what’s to come. 

Let me know in the community how you like it! 😁

Monster walks are a great way to activate and strengthen your hip abductors/glutes, especially before incorporating more complex movements in the gym such as deadlifts and squats. 

Wrap the resistance band around your thighs, just above the knees. Make sure the band feels taut but not overly tight. Feet should be hip-distance apart. Clasp your hands together in front of you, with elbows bent. Press your hips back and bend your knees slightly to lower into a quarter squat position. 

From this position, engage your core and keep your head, shoulders, and chest squared forward, then take a wide step to one side followed by the other. Keep your feet facing forward and maintain tension in the hips throughout the whole movement.

Perform 10 reps on each side to complete one full set.

Banded Monster Walks

- Begin with upper back supported and weight on your hips

- Bend knees to 90 degrees

- Keep chin tucked towards your chest

- Raise hips towards the ceiling and engage glutes, pushing through heels

Weighted 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

- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position

Seated Hamstring Curl

- Begin in a prone position with your feet on the box
- Tuck your chin to your neck and slightly round your upper back, to keep emphasis on your glutes and hamstrings 
- Lower torso and then quickly drive back up to neutral position using glutes and hamstrings

Hyperextension - Glute Focused

Beginning with the right foot, step backward and across your left foot. Simultaneously, bend the left knee and drop it towards the ground. Stop when the front right knee is parallel with the ground. Push off the ground with your right foot and return to the starting position.

Glute & Hamstring Workout

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