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GYM: Glutes & Hamstrings
Glutes & Hamstrings
- Box Squats – 12,12,10,10,8,8 reps
- Hip Thrusts – 8 full reps straight into 8 pulse reps – 5 sets
- Bulgarian Split Squat – 8 reps each leg – 4 sets
- Single Leg Deadlift to Reverse Lunge – 8 reps each leg – 4 sets
- Side Clamshell – 12 reps each leg – 4 sets
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.
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.
Bulgarian Split Squat
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.
Single Leg Deadlift to Reverse Lunge