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GYM: Glutes & Hamstrings

June 13

Glutes & Hamstrings

  1. Box Squats – 12,12,10,10,8,8 reps – going up in weight every 2 sets
  2. Pulse Hip Thrusts – 8 reps – 5 sets
  3. Dumbbell Romanian Deadlift – 12,10,8,6 reps – going up in weight each set

 

  1. Elevated Reverse Lunge – 8 reps each leg – 4 sets

Superset with

  1. Sumo Squats – 12 reps – 4 sets

 

  1. Hip Abductors – 10 reps – 4 sets

 

Box Squats

For this exercise you can use a box or bench. If you use a bench, position it so you are sitting with it vertical and your legs can be on the side and not with it horizontal. Place your feet in a wide stance about an inch outside your shoulders. Before squatting down you want to make sure you tuck you hips forward so you are not arching your back. Sit all the way down on the bench with each rep and push up through your heels to really active and use your glutes and hamstrings. You should be continuing to keep your hips tucked forward as you stand up to avoid using your back. Keep your chest up but your chin down, pulling your head up will bring your spine out of aline and put pressure on your lower back.

 

Pulse Hip Thrusts 

Place your feet hip width apart and not too far away from your body, when you press up it should make about a 90 degree angle. Its very important to make sure you are not arching your back as you thrust up and also to not let it arch as you bring the weight down. I find it helps me to lift my toes a bit and really push through my heels to make sure I am isolating my glutes as much as possible. Here we are adding a pulse at the top to get an extra squeeze. I also love to mix up my hip thrusts with a boss ball instead of a bench because I find most benches are too high (unless you can decline the end of them).

 

Dumbbell Romanian Deadlift 

Focus on pushing your hips back with a slight bend in your knees and bringing the dumbbells straight down your shins. Keep your head neutral with your spine, looking up and bringing your head up will put more pressure on your lower back so make sure your looking down or tucking your chin.

 

Elevated Reverse Lunge

Using a small elevated platform and holding a dumbbell in each hand, stand on top of the platform. You can use a step up box if you have one or you can stack a couple of 45lb plates. Slowly step back one leg at a time into a deep lunge, then back on the platform. Alternate legs each rep.

 

Sumo Squats

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.

 

Hip Abductors 

You can sit all the way back on the machine or you can lean forward (I do both). Make sure your glutes never leave the seat and that your core is tight. Push out as far as your can, squeeze and hold it there for a second before slowly bringing your legs back in.

Details

Date:
June 13
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