4.7 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
Get warm, move continuously for 3 minutes
LEG SWINGS
30 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
Activation Superset 1 — 2X
Note- Using this volume to wake up the glutes, hips and hamstrings. Repeat 2 rounds.
EQUIPMENT
MINIBAND
EXERCISES
20 reps STANDING LEG LIFT each leg
30 reps MONSTER WALKS
Repeat
STANDING LEG LIFT
20 reps each leg
Option to toe down that kicking leg.
MONSTER WALKS
30 reps
The band is placed across the top and bottom of the foot
Superset 2 — 3X
Note- Work at a moderate to heavy load in the B Stance Hip thrust. The Bulgarians are quick reps at a moderate load.
EQUIPMENT
BENCH/BOX
DUMBBELLS
EXERCISES
12 reps B STANCE DB HIP THRUST each leg
12-15 reps UNEVEN BULGARIAN SPLIT SQUAT each leg
60 seconds Rest
B STANCE DB HIP THRUST
12 reps each leg
Keep hips square to the ceiling. Briefly hold the top position as you squeeze at the top
UNEVEN BULGARIANT SPLIT SQUAT
12-15 reps Each leg Moderate
I’ll use a single 25-30lb DB
Quick reps
Set 3 — 3X
Note- Focus on a controlled, 4 count lower. The hardest part is forcing yourself to slow down. Resting 60 seconds between rounds. Increase weight if able to maintain the rep range. Working to failure.
EQUIPMENT
BENCH/CHAIR
DUMBBELLS
EXERCISES
8-12 reps SUPPORTED STEP UP each leg
60 seconds Rest
SUPPORTED STEP UP
8-12 reps Each leg Heavy
Press through the heel of the front elevated foot. Hinging at your hips will put emphasis in your glutes
Superset 4 — 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
Superset 5 — 2X
Note- Perform one exercise to failure. Slow controlled reps, holding the top of each rep for an extra count.
EQUIPMENT
MAT OR BENCH
MINIBAND
EXERCISES
12 reps SIDE LYING ABDUCTOR Right leg
12 reps ELEVATED CLAM Right leg
12 reps SIDE LYING ABDUCTOR Left leg
12 reps ELEVATED CLAM Left leg
Repeat 3 rounds
side lying abductor
12 reps
Toe turned down
side lying abductor
12 reps
Toe turned down
Cooldown
DOWN DOG
30 seconds
Press heels into the mat and chest to the top of the thighs
ALT. RUNNERS LUNGE
30 seconds Alt legs
KNEELING HAMSTRING STRETCH
60 seconds Switch halfway
FIGURE 4
60 seconds each leg