Name: Playbook - Tyler Richardson - Week 4 Day 1- Glutes & Hamstrings
Uploaded: 2023-05-03T02:46:10.196Z
Duration: 60 min
Description: Week 4 Day 1- Glutes & Hamstrings

Great lower body work out focusing on your glutes and hamstrings. Be sure to warm up and stretch before lifting. Don’t skip your rest periods!

- 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

- Begin with kettlebell in hand and feet hip width apart
- Lower kettlebell down while straightening your leg behind you

KB single leg RDL

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings

Lying hamstring leg curls

- 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 kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

KB swings

Week 4 Day 1- Glutes & Hamstrings

Week 4 Day 4- Total Body

Week 4 Day 3- Quads and Hips

Week 4 Day 1- Glutes & Hamstrings

More workouts from Tyler Richardson