Name: Playbook - Tire Trained - LOWER BODY: Glutes + Hamstrings
Uploaded: 2024-04-03T03:25:50.299Z
Duration: 60 min
Description: LOWER BODY: Glutes + Hamstrings

LOWER BODY: Glutes + Hamstrings

1A. Barbell Hip Thrusts
1B. Barbell Hip Thrust Giant Set

2. RDL 

3. Deficit Reverse Lunges

4. Cable Kickbacks

- 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

For this last set, complete the following back to back:

- 10 full range reps
- 10 pulse reps
- 10 count hold at the top

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes halfway to the floor and press back up to starting position

Barbell Hip Thrust Pulses

- Support upper back on a bench and the barbell across your hips
- Keep your chin tucked and look forward
- Thrust the hips up until knees are bent to 90 degrees
- Drive the full foot into the ground
- Hold at the top for the designated time or reps

Barbell Hip Thrust Hold

Barbell Hip Thrust Giant Set

- 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)

- 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

- 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

LOWER BODY: Glutes + Hamstrings

Jodi Doyle

Megan

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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5/16 - Quads + Glutes

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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 ❤️

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