4.21 Monday | Home

For optimal strength and muscle gain, training hamstrings and glutes together is very effective. Dont skip out on todays steamy glute activation

Warm Up

BODYWEIGHT WARM UP

3 Minutes

Move your body continuously for 3 minutes. Perform movements of your choosing.

LEG SWINGS

60 seconds Switch halfway

DEEP SQUAT + HAMSTRING

30 seconds

Sit in the bottom of the squat for a extra 10 seconds before extending your hips up

SEATED HIP OPENER 90/90

30 seconds alt directions

Superset 1 — 3X

Note- Work at a heavy load in the Hip thrust. Rest 60-90 seconds between rounds.

EQUIPMENT
BENCH/BOX
DUMBBELLS
MINIBAND

EXERCISES
12 reps 1 & 1/4 HIP THRUST
30 reps MONSTER WALKS
60 seconds Rest. Repeat

1 & 1/4TH HIP THRUST

12 reps

Briefly hold the top position below lowering 1/4th the way - return to the top before lowering entirely.

MONSTER WALKS

30 reps

The band is placed across the top and bottom of the foot

Set 2 — 3X

Note- Work at a heavy load as able, slow controlled reps. Rest 60 seconds between rounds.

EQUIPMENT
DUMBBELLS
BENCH

EXERCISES
12-15 reps UNEVEN BULGARIAN SPLIT SQUAT each leg
60 seconds rest

UNEVEN BULGARIANT SPLIT SQUAT

12-15 reps Each leg Moderate
I’ll use a single 25-30lb DB

Quick reps

Superset 3 — 3X

Note- Perform exercises back to back with no rest. Working to failure in each exercise. Rest 30 seconds between rounds.

EQUIPMENT
DUMBBELLS

EXERCISES
12- Failure reps RDLs
12- Failure reps SUMO SQUAT 2 PULSE
30 seconds Rest

RDL

12-Failure Heavy

I’ll use pair of 60-70lb DBs. If you have wrist wraps these are essential to grow in this lift

SUMO SQUAT 2 PULSE

12-Failure reps Moderate load
I’ll use single 60-70lb weight

Set 4 — 2X

Note- Perform one exercise to failure. Slow controlled reps, holding the top of each rep for an extra count.

EQUIPMENT
MAT
MINIBAND

EXERCISES
12-Failure reps ELEVATED CLAM each leg
Repeat 2 rounds

ELEVATED CLAM

12-Failure reps

Hold the top for an extra count before slowly lowering

Cooldown

DOWN DOG