7.14 Friday | Home Strength back glute & ham

This workout is Back, glutes and hamstring focused. It’s time go GROW! Let’s go!

Warm Up

BODYWEIGHT CARDIO WARM UP

2 Minutes

Perform cardio of your choosing, break a sweat.

LOW LUNGE CROSSBODY TWIST

60 seconds Alt sides

deep squat hip & ankle opener

30 seconds

LEG SWINGS

60 seconds Alt legs

Super Set 1 — 3X

Note- Perform exercises back to back with little rest. Increase weight in the Stiff Leg Deadlift if able. Rest 30 seconds between rounds.

EQUIPMENT
DUMBBELLS
MINIBAND

EXERCISES
12-16 reps STIFF LEG DEADLIFT
20 reps MINIBAND KICKBACK each leg
30 seconds Rest

STIFF LEG DEADLIFT

12-16 rep Moderate to Heavy
Build in weight each round

I’ll work up to 50lb DBs

CABLE KICKBACK

20 reps each leg

Set 2 — 3X

Note- Perform one exercise with 60 seconds rest between rounds. Work to failure each round.

EQUIPMENT
DUMBBELLS

EXERCISES
16 reps GORILLA ROW
60 seconds rest

GORILLA ROW

16 Reps
I’ll use a pair of 35-40lb DBs

Push your hips straight back, row hands to ribs

Circuit 3 — 3X

Note- Perform exercises back to back with 60 seconds rest between rounds. Work to failure each round. Continue to build weight if able to maintain reps with ease.

EQUIPMENT
DUMBBELLS
BENCH/CHAIR

EXERCISE
10- Failure reps SQUAT TO BENCH
6-8 reps GOBLET CURTSY + REV LUNGE each leg
12-16 reps SUMO SQUAT
60 seconds Rest

SQUAT TO BENCH

10-Failue reps
As heavy as able

goblet curtsy + rev lunge

6-8 reps Moderate load
Build weight if able.

I’ll begin with a 40lb DB

SUMO SQUAT

12-16 reps Heavy
I’ll work around 100+lbs

If your gym doesn’t have a heavy KB use a pair of DBs or a bar.

Super Set 4 — 3X

Note- Perform exercises back to back with no rest between movements or rounds.

EQUIPMENT
DUMBBELLS
BENCH

EXERCISES
12 reps INCLINE PLANK SINGLE ARM ROW each arm
25 reps DB HIP THRUST
No Rest

INCLINE PLANK SINGLE ARM ROW

12 reps each arm Moderate
I’ll work around 25-30lbs

Option to perform on the floor

DB HIP THRUST

25 reps Moderate load
I’ll use a single 60lb DB across the center of my pelvis

Cooldown

DOWN DOG