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GYM: Glutes & Hamstrings
Glutes & Hamstrings
- Hip Thrusts – 8 full reps straight into 5 pulse(or half) reps – 5 sets
- Romanian Deadlift – 10,10,8,8 reps
- Curtsy Lunge Knee Up – 8 reps each leg – 4 sets
- Single Leg Deadlift to Reverse Lunge – 8 reps each leg (count each lunge) – 4 sets
- Lying Hamstring Curls – 10 reps – 4 sets
- Hip Abductors – 12 reps – 4 sets
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.
Curtsy Lunge Knee Up
Stand with your feet hips width apart, lunge your leg back and to the side of your body. Lunging back with your right leg you are going to go back and to the left, lunging back with your left leg you are going to go back and to the right. Your front leg should be bent at a 90 degree angle and you should be pushing up through the heel. You should feel this exercise in your glutes and hips and slightly in your quads.
Single Leg Deadlift to Reverse Lunge
Lying Hamstring Curls
Slow and controlled is key here. Your hips shoulder never leave the pad and your back should not be arched. Squeeze hard at the top and slowly bring your feet back down to the starting position. You want to go all the way back to the starting position with each rep without completely setting the weight down, keep the tension the the whole time.
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.