3.31 Monday | Gym

 

Lower body Hamstring dominate, I love this one workout. Adjust weight as needed, I always encourage you to work heavier when able and reduce if needed.

Warm Up

WALKING WARM UP

10 Minutes

Perform any cardio of your choosing

LEG SWINGS

30 seconds

Switch legs halfway

ADDUCTOR LUNGE

30 seconds

Switch legs halfway

SEATED HIP OPENERS

30 seconds

Moving side to side

 

Set 1 — 3X

Note- Perform one exercise with 90 seconds rest between rounds. Increase weight each round if able.

EQUIPMENT
BARBELL

EXERCISES
6-12 reps BARBELL BACK SQUAT
90 seconds Rest

BARBELL BACK SQUAT

6-12 reps Heavy
Building in weight each round

Pulling the barbell down tight into your traps. Push your hips back and drop straight down

 

Superset 2 — 3X

Note- Perform exercises back to back on the same leg before switching to the other side. Rest 90s after finishing both legs.

EQUIPMENT
SMITCH MACHINE

EXERCISES
8-12 reps REVERSE LUNGE Smith Machine Left Leg
10 pulses REVERSE LUNGE PULSES Smith Machine Left Leg
Switch Legs
Rest 90 seconds

REVERSE LUNGE SMITH MACHINE

8-12 reps Left Leg

Stance Matters:
The longer stride with a slight hinge in your chest=glutes. The shorter stride upright chest = quads

REVERSE LUNGE PULSES

10 pulses Left Leg

Low controlled pulses

Switch legs. Rest 90 seconds

 

Set 3 — 3X

Note- Perform one exercise with 30 seconds of rest between rounds. Keep the weight challenging.

EQUIPMENT
HAMSTRING MACHINE

EXERCISES
10 reps HAMSTRING CURL MACHINE
30 second Rest

HAMSTRING CURL MACHINE

10 reps Heavy

Try to keep the rest right at 30 seconds. Adjust weight as needed

 

Set 4— 3X

Note- Perform one exercise with 30 seconds of rest between rounds. Keep the weight challenging. Slow controlled reps

EQUIPMENT
CABLE KICKBACK

EXERCISES
12-20 reps GLUTE MEDIUS KICKBACK each leg
30 seconds Rest

GLUTE MEDIUS KICKBACK

12-20 reps each leg

The foot of the kicking leg points slightly out

Option to perform Hip Thrusts as an alternative

 

Superset 5 — 2X

Note- Perform movements back to back. Rest 30 seconds between rounds.

EQUIPMENT
MINIBAND

EXERCISES
15 reps POP SQUATS
15 reps ELEVATED CLAM each side
No Rest. Repeat

POP SQUATS

15 reps

Explosive reps. Modify by removing the jump. Option to advance with keeping the mini band on

ELEVATED CLAM

15 reps each side

Think about keeping your hips in a straight line and focus on going up and down

 

Cooldown

STANDING CROSS HAMSTRING STRETCH

30 seconds Alt sides

DEEP SQUT + HAMSTRING STRETCH

30 seconds

ALT RUNNERS LUNGE

30 seconds Alt sides

FIGURE 4 LEG STRETCH

30 seconds Alt sides

 
Lower Body, Glute & HamstringAngela Fales