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GYM: Glutes & Hamstrings

June 6

Glutes & Hamstrings

  1. Hip Thrusts – 14,12,10,8,6 reps – going up in weight each set
  2. Sumo Deadlift – 10,10,8,8 reps
  3. Reverse Lunge – 8 reps each leg – 4 sets

 

  1. Sumo Squat to Deadlift – 12 reps – 4 sets

Superset with

  1. Curtsy Lunge – 8 reps each leg – 4 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 Lunge 

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.

 

Sumo Squat to Deadlift

Position your feet in a wide stance, a few inches outside of your shoulders with your toes pointed slightly out. Holding a dumbbell in each hand squat down keeping your knees pointed out and your weight in your heels. Squat back up into the starting position then deadlift down keeping your weight in yours heels and making sure your are pushing your hips back. Keep your chin tucked down towards your chest to help keep your back neutral. Use your mind to muscle connection and really think about squeezing and using your glutes throughout the movement.

 

Curtsy Lunge 

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.

Details

Date:
June 6
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