Name: Playbook - Tire Trained - W2/D3 Glutes + Hamstrings
Uploaded: 2024-04-03T03:25:50.346Z
Duration: 60 min
Description: W2/D3 Glutes + Hamstrings

It’s getting easier and easier to press play! Thank you for creating this app

Jamie

- 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 and push through your heels to come back up

Barbell Back Squat

- Keep your chest up with the body angled forward slightly
- Hold dumbbells at the shoulders or by your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Complete desired reps per side

Dumbbell Reverse Lunge

- Jump rope with the rope passing under your feet once each jump

Jump Rope

Superset #1

- 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

Superset #2

W2/D3 Glutes + Hamstrings

Jessi

W1/D1 PUSH: Shoulders + Chest + Triceps

Amanda this is like perfect for me as I love a good superset! Since I finished in 45 mins I think I’ll spend the rest of my hour working on my core movements such as hip thrusters

Megan

W1/D2 LOWER BODY: Quads + Glutes + Hamstrings

W1/D3 PULL: Back + Biceps

W1/D4 CONDITIONING - 10 to 2: Full Body

These are perfect…. Has the one minute timer for exercises and one minute timer for rest!!

W2/D3 Glutes + Hamstrings

Community

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