Name: Playbook - Tire Trained - Glutes + Hamstrings EMOM
Uploaded: 2024-04-03T03:25:50.145Z
Duration: 60 min
Description: Glutes + Hamstrings EMOM

Annette

This one felt real good! I felt I made real progress with my squats

Megan

Jessi

Complete all sets of your compound movement first.

Then, complete the EMOM circuit 3x. Make sure you rest adequately in between circuits and sets.

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel (or lower with control) and push through your tripod (heel, pinky toe, & big toe) to come back up

Barbell Back Squat

- Start with bar or dumbbells in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, hinging at the hips, keeping your back straight, and keeping the bar tight to the body
- Lower weight until you feel a slight stretch in your hamstrings. The weight should end up right below the knee to mid-shin 
- Drive your hips forward and use your hamstrings to power back to standing

Romanian Deadlifts

Seated Abductions

- 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

- Hold a kettlebell or dumbbell(s) in front of you in the low position
- Feet should be hip to shoulder width apart
- Roll your shoulders back and pull the shoulder blades together to maintain a neutral spine throughout the movement
- Keep soft knees and lower into a squat 
- From the bottom of the squat, raise the hips to an RDL position
- Push the hips forward and raise the upper body to the starting position

Squat to RDL

- Put a booty band around the legs just above the knees
- Push the knees out throughout the entire move, do not let the knees knock inward
- Maintain an athletic stance (soft knees, core engaged, and shoulder blades together)
- Step laterally (to the side) and plant the full foot on the ground
- Maintain a challenging tempo that allows for good time under tension, be sure not to go too fast

Banded Lateral Walk (R)

- Begin by standing both feet on an elevated surface 
- Step one foot behind you and lower down until your back knee touches the ground
- Press through the front foots heel to stand back up
- Complete desired reps then repeat on the opposite side

Deficit Reverse Lunge (R)

Banded Lateral Walk (L)

Deficit Reverse Lunge (L)

EMOM Circuit

Glutes + Hamstrings EMOM

Jodi Doyle

Lesley Gent

Glutes + Hamstrings

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1st all barbell workout, seriously how can it get any better?🤷🏽‍♀️🔥🔥

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Julianne

Burner for sure🔥 and I can document progress now!

5-10-15: Lower Body

maybe someday I’ll love burpee over bar 😂

Alyssa

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5/16 - Quads + Glutes

Butts & Guts

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Lower Body Ladder: GLUTES

Broke my RDL record at the end. 110lb baby!

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LOWER: Glutes + Hamstrings

Workout with the sister! 💪🏻👭🏻🔥💗

Emilie

Trisha

10 MIN AMRAP: Glutes + Quads

I. Can’t. Walk. Substituted leg press for the banded side walk.

Becky

The Bulgarian split squats combo was 💀. I know I’ll be feeling this one for two days ❤️

BOOTY BUILD!

BOOTY BUILD

“This is the worst” -Steve Carell. But also the best ❤️💀

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Jessica

Power of 7 (Glutes + Quads)

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Irreplaceable thoughts of squats and lunges 🙅🏻‍♀️💀

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