4.7 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

60 seconds

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

SEATED HIP OPENER 90/90

60 seconds alt directions

Activation Superset 1 — 2X

Note- The reps in the hyperextension are much higher than usual. Modify as needed but we are using this volume to wake up the glutes, hips and hamstrings. Repeat 2 rounds.

EQUIPMENT
HYPEREXTENSION
MINIBAND

EXERCISES
12- 20 reps GLUTE HYPEREXTENSION
30 reps MONSTER WALKS
Repeat

GLUTE HYPEREXTENSION

12-20 reps

Toes pointing out, hips pressed into the mat, spine rounded and the crown of your head pointing down

MONSTER WALKS

30 reps

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

Set 3 — 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
60 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

Set 4 — 3X

Note- Perform one exercise with 60 seconds rest. Continue to build in weight each round if able.

EQUIPMENT
BENCH/BOX
SINGLE DB

EXERCISES
8-10 reps UNEVEN BULGARIAN SPLIT SQUAT each leg
60 seconds Rest

UNEVEN BULGARIAN SPLIT SQUAT

8-10 reps Each leg Moderate-Heavy
I’ll use a single 30-40lb DB

Quick reps, sink deep into the split

Set 5 — 3X

Note- Perform one exercise with controlled, slow reps. Resting 60 seconds between rounds. Increase weight if able to maintain the rep range. Working to failure.

EQUIPMENT
SMITH MACHINE

EXERCISES
6-10 reps STEP UP SMICH MACHINE each leg
60 seconds Rest

STEP UP
SMITH MACHINE

6-10 reps Each leg

Press through the heel of the front elevated foot. Hinging at your hips will put emphasis in your glutes

Superset 6 — 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 reps Moderate , SLOW

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

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