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GYM: Glutes & Hamstrings

March 4

Glutes & Hamstrings

  1. Bulgarian Split Squat – 10 reps each leg – 3 sets
  2. Hip Thrusts – 8 full reps straight into 5 pulse reps – 4 sets
  3. Romanian Deadlift – 12,12,10,10 reps
  4. Dumbbell Sumo Squat – 10 reps – 4 sets
  5. Lying Hamstring Curls – until failure – 3 sets

Bulgarian Split Squat (dumbbells or smith machine)

Stand 2 to 3 feet in front of a knee-high platform or bench and position your right leg behind you resting your foot flat on the bench. Slowly lower down towards the ground and back up. The further out you place your front foot, the more you will be engaging your hamstrings and glutes, the closer is it to the bench the more you will engage quads. Another factor is your chest. The more you slightly lean forward, you will engage hamstrings and glutes, and the more upright your torso is will be more quad focused.

 

Hip Thrusts 

8 full reps straight into 5 pulse (or half) reps. Make sure to hold & squeeze at the top of each rep.

 

Romanian Deadlift 

With your feet about hips width apart, grip the bar wider than your hips with both your palms facing you. Slowly lower the bar down your shins being sure to squeeze your glutes as you pull up. The most important thing here to be pushing your hips back and putting weight into your heels. Keep a slight bend in your knees but mostly straight and really feel your hips going back rather than just your chest going down to avoid pulling the bar up with your lower back. Also keep your chin tucked, don’t be looking up into the mirror.

 

Dumbbell Sumo Squat 

Position your feet in a wide stance a few inches outside your shoulders with your toes pointed slight outward, doing this will help force your knees out. You never want your knees to be caving in at any time, you also don’t want your knees coming over your toes. Sit back into your heels as you squat down. Brace your core and keep your chest up with your chin tucked, this will help keep your spine in aline and keep your back from arching. Hold the dumbbell with both hands in-between your legs and relax your arms.

 

Hamstring Curls 

Position your feet in a wide stance a few inches outside your shoulders with your toes pointed slight outward, doing this will help force your knees out. You never want your knees to be caving in at any time, you also don’t want your knees coming over your toes. Sit back into your heels as you squat down. Brace your core and keep your chest up with your chin tucked, this will help keep your spine in aline and keep your back from arching. Hold the dumbbell with both hands in-between your legs and relax your arms.

Details

Date:
March 4
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