Name: Playbook - Tyrone Woods - Hamstrings, Glutes, Abs Day- 6
Uploaded: 2023-03-17T02:20:04.835Z
Duration: 60 min
Description: Hamstrings, Glutes, Abs Day- 6

In this workout we will focus on glutes, hamstrings, and abs!

- 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
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing
- Weight increases as rep count decreases

Romanian deadlifts

- Place feet higher and wide on the platform
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Leg press (Hamstring/Glute Focused)

- Hold the dumbbell at chest height
- Spread legs out wide
- Push your hips back and keep your chest up as you come down 
- Dip down past parallel and push through your heels to come up
- Don’t lock knees out this is a rapid exercise

Ham/Glute goblet squat

- Raise one leg off the ground
- Push through your heel to raise your hips
- Engage your glutes as you lift and hold for 30 seconds 
- Repeat for other leg

Single leg glute bridge hold

- 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

Hamstrings, Glutes, Abs Day- 6

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

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

Hamstring/Glutes/Abs Day-33

Accessories - 34

Hamstrings, Glutes, Abs Day- 6

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