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GYM: Glutes & Hamstrings
Glutes & Hamstrings
- Box Squats – 12,12,10,10,8,8 reps – going up in weight every 2 sets
- Pulse Hip Thrusts – 8 reps – 5 sets
- Romanian Deadlift – 8 reps – 4 sets
- Conventional Deadlift – 8 reps – 4 sets
- Elevated Reverse Lunge – 8 reps each leg – 4 sets
- Hip Abductors – 14,12,10,8 reps – going up in weight each set
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).
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.
Position your feet close together about hips width apart, grabbing the bar outside of your hips. What makes this a conventional deadlift is bending your knees with each rep. As you bend your knees and lower down, think about pushing your hips back and locking in your core in tight. Squeeze your glutes tight at the top of each rep and set the weight down at the bottom of each rep.
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.
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.