Name: Playbook - Tire Trained - Glutes + Hamstrings
Uploaded: 2024-04-03T03:25:50.327Z
Duration: 60 min
Description: Glutes + Hamstrings

Megan

GLUTES + HAMSTRINGS

1. Barbell Back Squats
2A. Barbell Hip Thrusts
2B. Banded Lateral Walk
3. Cable Glute Kickbacks
4A. RDL
4B. Deficit Reverse Lunges

- 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) and push through your heels to come back up

Barbell Back Squat

- 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

- 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
- 12 REPS EACH WAY = 24 REPS

Banded Lateral Walk

G+H Superset #1:

- Get into position and place the bottom of your foot on the handle
- Push back and up with your foot and extending your leg upwards
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

Cable Glute Kickback

- Start with bar in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Keep the bar tight to the body/legs
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Romanian Deadlifts

- 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 Lunges

G+H Superset #2:

Glutes + Hamstrings

Jodi Doyle

Lesley Gent

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

Jessi

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Julianne

Burner for sure🔥 and I can document progress now!

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Annette

maybe someday I’ll love burpee over bar 😂

Alyssa

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

Glutes + Hamstrings EMOM

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LOWER BODY: Glutes + Hamstrings

5/16 - Quads + Glutes

Butts & Guts

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

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Workout with the sister! 💪🏻👭🏻🔥💗

Emilie

Trisha

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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!

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

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Irreplaceable thoughts of squats and lunges 🙅🏻‍♀️💀

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