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HOME: Glutes & Hamstrings

May 27

Glutes & Hamstrings

  1. Hip Thrusts – 8 full reps straight into 5 pulse reps – 5 sets
  2. Romanian Deadlift – 8 reps – 4 sets
  3. Bulgarian Split Squat – 8 reps each leg – 3 sets
  4. Banded Glute Kick Backs – 12 reps each leg – 3 sets
  5. Banded Abductors – until failure – 4 sets

Hip Thrusts 

8 full reps straight into 5 pulse (or half reps). Be sure to squeeze at the top of each rep.

 

Romanian Deadlift 

Focus on pushing your hips back with a slight bend in your knees and bringing the dumbbells straight down your shins. Keep your head down, neutral with your spine, looking up and bringing your head up will put more pressure on your lower back so make sure your looking down or tucking your chin.

 

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.

 

Banded Glute Kick Backs 

Balanced on one leg with a band around your thighs, slowly kick back one leg behind you. I suggest having something to lean into so you can focus less on the balance and more on the squeeze and intention behind the movement. Be sure to keep the leg you are kicking back with straight and being sure to hold and squeeze for a second at the top. Slowly bright your leg back down and tap the ground and repeat.

 

Banded Abductors 

Seated with your feet together and a band a couple inches above your knees. Push your knees out against the band and as far out as you can and get a good squeeze. Slowly bring your knees back together and repeat.

Details

Date:
May 27
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