Name: Playbook - Tia Blackley - Glutes & Hammies 🍑
Uploaded: 2023-08-21T23:15:29.175Z
Duration: 50 min
Description: Glutes & Hammies 🍑

Pick a distance. 
Down and back for all exercises. (30 s)
- Cossack squats 
- Band walks
- Monster walks (forward and out)
- In n Out squats

All exercises 1 time through

Leg warm up

Glute Warm up

- 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

+ protect your back by tucking pelvis under, engaging core

Dumbbell RDL

- Come straight down until you reach 90 degree with front knee
- Keep shin perpendicular to floor (straight up)
- Push back up

Dumbbell bulgarian split squat

- 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

RDL & BSS & Sumos

Use Hex bar (as shown) or Barbell
- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

Add weight each set!

Conventional deadlift

- Push your hips as you come down
- Reach parallel and explode up

Jump squats

1. Bring your heels towards your glutes
2. Lower with a slow controlled motion
3. JFocus on engaging your hamstrings

Lying hamstring leg curls

Ham Curls & Jump Squats

1. Cable straps around ankles
2. Keep hips aligned, kick back
3. Be sure glute is properly engaged and come back slowly

Cable Donkey Kickbacks

Glutes & Hammies 🍑

Back and Bi’s baby

CeCe

Chest PUMP

Bruklyn

Quads of Gods 🦾

Burpees are a necessary “evil”. 😮‍💨

Full body Burn 🔥

Second time doing this workout and I love it!

Katelynn

I was fighting for my life! Definitely going to be sore 🤣. Love it!

Glutes & Hammies 🍑

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