Name: Playbook - Tire Trained - LOWER: Glutes + Hamstrings
Uploaded: 2024-04-03T03:25:50.441Z
Duration: 60 min
Description: LOWER: Glutes + Hamstrings

LOWER: Glutes + Hamstrings

Complete the following supersets:

1A. Barbell Hip Thrust
1B. Lateral Banded Walk

2A. Bulgarian Split Squats
2B. 200m Walk

3A. RDL
3B. Dumbbell Sumo Squats

FINISHER: 10 minute jog/walk intervals

- 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

COMPOUND Superset:

Superset = Completing two exercises back to back with no rest.

Rest 60 seconds between supersets.

- Begin with either a single dumbbell in the opposite hand or a dumbbell in each hand
- Place the top of one foot on a bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until your back knee almost touches the floor
- Push through your front heel and stand up
- Repeat on the opposite side

Dumbbell Bulgarian Split Squats

Walk

ACCESSORY Superset #1:

- 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

- 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

ACCESSORY Superset #2:

Jog 1 minute, walk 1 minute.

Proceed for 10 minutes.

FINISHER: 10 Minute Jog/Walk

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