GYM: Glutes & Hamstrings

Glutes & Hamstrings

1. Hip Thrusts – 10 reps – 10 sets! 100 reps baby you got this!!
2. Sumo Deadlift – 10,10,8,8 reps – 4 sets
3. Reverse Lunges – 8 reps each leg – 3 sets
4. Dumbbell Deadlift – 10 reps – 4 sets
5. Back Extensions – 20 reps – 3 sets

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.

Sumo Deadlift 

Place your feet in a wide position with your feet a few inches outside your shoulders and point your toes slightly out away from your body. As you squat down make sure you are keeping your chest up and pushing up through your heels to prevent pulling up with your back. Be sure you are forcing your knees out in aline with your toes. You can grip the bar with both your palms facing you, or with one facing you and one facing away.

Reverse Lunges 

Place the barbell on your back on your traps above your shoulder blades. If the bar feels uncomfortable you can put a barbell pad on or use dumbbells at your sides. Stand with your feet hip width apart and slowly step on leg back until it reaches the ground. Both your knees should be in about a 90 degree angle. Push up through your front heel and bring your other leg back up into the starting position. You can alternate legs each time or you can do the reps on one leg and then switch to the other.

Dumbbell 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.

Back Extensions 

Before starting this exercise, make sure the machine is set up right for you. Adjust the pad so it is slightly below your hips and place your feet flat on the base. To feel this exercise in your glutes and hamstrings you are going to want to round your back slightly and at the bottom of the rep focus on pulling up and squeezing your glutes. The straighter you back is the more you will feel this in your lower back. Its also important to have your chin tucked down towards your chest to help round your back.