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GYM: Glutes & Hamstrings

April 29

Glutes & Hamstrings

  1. Bulgarian Split Squat – 10 reps each leg – 3 sets
  2. Hip Thrusts – 14,12,10,8,6 reps
  3. Romanian Deadlift – 10,10,8,8 reps
  4. Abductors – 12 reps – 4 sets
  5. Hamstring Curl Machine – until failure – 3 sets

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.

 

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.

 

Romanian Deadlift 

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.

 

Abductors 

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.

 

Hamstring Curl Machine 

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.

Details

Date:
April 29
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