Name: Playbook - Tire Trained - LOWER: Glutes + Hamstrings
Uploaded: 2024-04-03T03:25:50.320Z
Duration: 60 min
Description: LOWER: Glutes + Hamstrings

GLUTES + HAMSTRINGS

1. Back Squats (3 x 8-12)
2. Barbell Hip Thrusts (3 x 8-12)
3. RDL (3 x 8-12)
4. Seated Abductions (3 x 8-12)

Reverse Superset HIIT (7 min):

Exercise A = Run
Exercise B = Bodyweight Squat

Complete the exercises as follows:

1. A: 60 seconds / B: 0 seconds
2. A: 50 seconds / B: 10 seconds
3. A: 40 seconds / B: 20 seconds
4. A: 30 seconds / B: 30 seconds
5. A: 20 seconds / B: 40 seconds
6. A: 10 seconds / B: 50 seconds
7. A: 0 seconds / B: 60 seconds

- 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

- 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

- 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 (RDL)

Seated Abductions

Exercise A = Run
Exercise B = Bodyweight Squat

Complete the exercises as follows:

1. A: 60 seconds / B: 0 seconds
2. A: 50 seconds / B: 10 seconds
3. A: 40 seconds / B: 20 seconds
4. A: 30 seconds / B: 30 seconds
5. A: 20 seconds / B: 40 seconds
6. A: 10 seconds / B: 50 seconds
7. A: 0 seconds / B: 60 seconds

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Body Weight Squats

Reverse Superset HIIT

LOWER: Glutes + Hamstrings

Jodi Doyle

Megan

Lesley Gent

Glutes + Hamstrings

Quads + Cardio

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

Jessi

Glutes (Barbell Only)

Julianne

Burner for sure🔥 and I can document progress now!

5-10-15: Lower Body

Annette

maybe someday I’ll love burpee over bar 😂

Alyssa

6 MIN AMRAP: Glutes + Hamstrings

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

Glutes + Hamstrings EMOM

LOWER BODY: Quads

LOWER BODY: Glutes + Hamstrings

5/16 - Quads + Glutes

Butts & Guts

LOWER BODY: Quads + Conditioning

Lower Body Ladder: GLUTES

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

LOWER: Quads + Glutes

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 ❤️💀

Pyramid Sets (Glutes + Abs)

Pyramid Sets (Glutes + Shoulders)

Jessica

Power of 7 (Glutes + Quads)

Glutes + Hamstrings (dumbbell only)

Glutes Supersets

100 Rep Lower Body

LOWER BODY Medley

Irreplaceable thoughts of squats and lunges 🙅🏻‍♀️💀

LOWER: Glutes + Hamstrings

More workouts from Tire Trained