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GYM: Glutes & Hamstrings
Glutes & Hamstrings
- Dead Stop Squats – 14,12,10,8,6 reps
- Hip Thrusts – 12,12,10,10,8,8 reps
- Romanian Deadlift – 10,10,8,8 reps
- Bulgarian Split Squats – 8 reps each leg – 4 sets
- Dumbbell Sumo Squats – 10 reps – 4 sets
- Hip Abductors – 12 reps – 4 sets
Dead Stop Squats
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.
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.
Bulgarian Split Squats
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.
Dumbbell 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.
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.