Loading Events

« All Events

  • This event has passed.

GYM: Glutes & Hamstrings

June 20

Glutes & Hamstrings

  1. Hip Thrusts – 8 reps straight into 8 pulse reps – 5 sets
  2. Romanian Deadlift – 10 reps – 4 sets
  3. Sumo Squats – 12,10,10,8,8 reps
  4. Bulgarian to Deadlift – 6 reps each leg (count each deadlift) – 3 sets

 

  1. Goblet Box Squat – 12 reps – 4 sets

Superset with

  1. Dumbbell Hip Thrust – 12 reps – 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.

 

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.

 

Sumo Squats 

Position your feet in a wide stance a few inches outside your shoulders with your toes pointed slight outward, doing this will help force your knees out. You never want your knees to be caving in at any time, you also don’t want your knees coming over your toes. Sit back into your heels as you squat down. Brace your core and keep your chest up with your chin tucked, this will help keep your spine in aline and keep your back from arching. When placing the bar on your back you want to put it across your traps and shoulders, making sure you are in the center of the bar with your hands evenly placed on each side.

 

Bulgarian to Deadlift 

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. From here you are going to keep a slight bend in your leg and and bring the dumbbells down towards your foot. Make sure you are pushing your hips back and getting a good stretch through your glutes and hamstrings. Alternate between the split squat and deadlift each time.

 

Goblet Box Squat

Position your feet about shoulder width apart with your toes pointed slightly out & push up through your heals with each each rep. Make sure your knees are in aline with your ankles and not caving in as you stand up and also be sure sit all the way down each time and not just be touching the bench(this is why you see me lifting my feet at the bottom). Hold the weight close to chest right under your chin.

 

Dumbbell Hip Thrust 

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. Place the dumbbell just below your hips and hold it in place with your hands through the exercise. 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.

Details

Date:
June 20
Shopping Cart
Scroll to Top