Name: Playbook - Emily Samuel - GLUTES & HAMSTRINGS
Uploaded: 2023-10-08T00:13:31.894Z
Duration: 30 min
Description: GLUTES & HAMSTRINGS

- 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

Preform these 2 exercises back2 back with no rest

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

- Place your upper back on the bench
- Push through your heel raising your hips 
- Engage your glutes at the top
- Work both sides

Single leg hip thrust

Super set!

Stand on two platforms elevated off the ground by at least 3 inches- 

Complete a single dumbbell deadlift- allowing the bottom of the dumbbell to go past the platform!

Deficit deadlift

- Place your upper back on a bench, and dumbbells at your hips
- Push through your heels bringing your hips up 
- Engage your glutes as you come up
- Lower back to starting position

Dumbbell hip truster

Sit on a bench with your hands under you slightly elevating you off from the bench. Complete 30 abducting pulses with a heavy band

Seated Banded abduction pulses

Complete a squat with the dumbbell/ kettlebell. Once it’s returned to the ground, complete a squat jump and as you stand up from your jump, grab the dumbbell on the way back up and preform another squat.

Dumbbell squat into squat jump

Spicy circuit

- 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

GLUTES & HAMSTRINGS

Easy for me to follow along with & always makes me feel stronger & better at the end of the workout !!

Jordan

BACK ATTACK (upper pull)

The ab finisher is a killer!! Such a good burn though

Selina V

SHOULDERS & TRICEPS

LEGSSSS 🦵🏽 (quad focused)

HOME WORKOUT (dumbbells only)

FULL BODY HIIT

Upper body burn! (Back focused)

Booty BUILDER☠️

SHOULDERS/ ARMS/ ABS

Popcorn is such a cute name for such an evil finisher😈🫨

GLUTES & HAMSTRINGS

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