4.21 Monday | Gym

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

Warm Up

WARM UP

5 Minutes

I enjoy walking for 5-10 minutes

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 — 4X

Note- Work at a load as heavy as able in the Hip Thrust for all four rounds. This will require you to perform 2-3 warm up sets building in weight before starting with your working weight.

EQUIPMENT
BENCH/BOX
BARBELL

EXERCISES
8-12 reps HIP THRUST
30 reps MONSTER WALKS
90 seconds Rest

HIP THRUST

8-12 reps as heavy as able

Knees in line with your heels. Keep knees pressing out through the whole movement

MONSTER WALKS

30 reps

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

Set 2 — 3X

Note- Work at a load as heavy as able.. Rest 60 seconds between rounds.

EQUIPMENT
BENCH/BOX
SINGLE DB

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

UNEVEN BULGARIANT SPLIT SQUAT

10-12 reps Heavy
I’ll begin with a single 35lb DB

Slow reps with a slight hinge forward at your hips

Superset 3 — 3X

Note- Perform exercises back to back with no rest. Working to failure in each exercise with moderate load. For the good mornings you can swap out the use of a smith machine and use: A long loop resistance band, a single DB or a weight plate.

EQUIPMENT
SMITH MACHINE
SINGLE DB/KB

EXERCISES
10- Failure reps GOOD MORNING SMITH MACHINE
12- Failure reps SUMO SQUAT 2 PULSE

GOOD MORNING SMITH MACHINE

10-Failure Moderate

Maintain a soft bend in your knees as you press your butt straight back as far as able.

SUMO SQUAT 2 PULSE

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

Set 4 — 3X

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

EQUIPMENT
CABLE MACHINE

EXERCISES
16-Failure reps GLUTE MEDIUS KICKBACK each leg

GLUTE MEDIUS KICKBACK

16-Failure reps

Standing tall with a very slight hinge. Toe turned out to a 45 degree angle

Cooldown

DOWN DOG