3.31 Monday | Home

 

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

BODYWEIGHT WARM UP

3 Minutes

Perform any bodyweight 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 30 seconds rest between rounds. Increase weight each round if able.

EQUIPMENT
DUMBBELLS
BENCH/CHAIR

EXERCISES
12 reps SQUAT TO BENCH
30 seconds Rest

SQUAT TO BENCH DUMBBELLS

12 reps Heavy
Building in weight each round

Placing the weights on your shoulders. Avoid rocking out of the bottom

 

Superset 2 — 3X

Note- Perform exercises back to back on the same leg before switching to the other side. Rest 60s after finishing both legs.

EQUIPMENT
DUMBBELLS

EXERCISES
12 reps STATIONARY LUNGE Left Leg
10 pulses LUNGE PULSES Left Leg
Switch Legs
Rest 60 seconds

STATIONARY LUNGE

12 reps Left Leg

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

LUNGE PULSES

10 pulses Left Leg

Low controlled pulses

Switch legs. Rest 60 seconds between rounds

 

Superset 3 — 3X

Note- Perform exercises back to back with 30 seconds of rest between rounds.

EQUIPMENT
DUMBBELLS
LONG BAND
DUMBBELLS

EXERCISES
12 reps HAMSTRING CURL MACHINE
12-20 reps KICKBACK LONG BAND each leg
30 second Rest

floor lying HAMSTRING CURL

12 reps Moderate

Option to performing lying hamstring curls on sliders or a ball if available

KICKBACK LONG BAND

12-20 reps each leg

The foot of the kicking leg points slightly out

Option to perform Hip Thrusts as an alternative

 

Superset 4 — 2X

Note- Perform movements back to back. No rest 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