Name: Playbook - Tyrone Woods - Hamstring/Glutes/Abs Day-33
Uploaded: 2023-03-17T02:20:05.030Z
Duration: 60 min
Description: Hamstring/Glutes/Abs Day-33

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

Leg Curls

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

Dumbbell RDL

- Start with the barbell across the upper back
- With a slight bend in the knees press hips back and lower your chest towards the ground
- Bring chest back up and press hips forward to complete the move

Goodmornings

- Start with a dumbbell in each hand 
- Be sure to have your foot forward of your knee
- Squat on the one leg but don’t let hind knee touch the ground
- Reps per leg

Hamstring/Glute Lunges

- Some gyms may not have the machine, if not use a barbell
- Support upper back on a bench and the barbell or strap across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell/Machine hip thrusts

- start with an ez bar grip behind your head
- Roll your ribs towards your hips engaging your abs
- Bring your elbows towards your knees
- Slowly return back to starting position

Cable crunches

- Lie flat on your back on a decline bench with feet locked in
- Curl your torso up until it is almost perpendicular to the floor
- lower yourself back to starting position

Decline sit up (Weighted)

Hamstring/Glutes/Abs Day-33

Andrew

The back is absolutely fried🔥🔥Great workout🤟

Mason

Hardcore back day. Amazing pump throughout.

Back Day-1

Chest is currently cramping up from this workout

Tyrone Woods

Chest Day-2

Arm Day-3

Shoulder Day-4

Quads Day-5

Hamstrings, Glutes, Abs Day- 6

Rest Day- 7

Back Day- 8

Chest Day-9

Arms Day-10

Shoulder Day-11

Leg Day- 12

Active Recovery-13

Rest Day- 14

Back Day- 15

Chest Day- 16

Arms Day- 17

Shoulder/Forearm Day- 18

Legs Day-19

Accessory- 20

Rest Day- 21

Back Day- 21

Chest Day- 22

Arm Day- 23

Shoulder Day- 24

Leg Day- 25

Accessory- 26

Rest Day- 27

Back Day- 28

Chest Day- 29

Arm Day- 30

Shoulder Day- 31

Quads Day- 32

Accessories - 34

Hamstring/Glutes/Abs Day-33

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