HOME: Glutes & Hamstrings

Glutes & Hamstrings

1. Hip Thrusts – 14,12,10,8,6 reps
2. Romanian Deadlift – 12,12,10,10 reps
3. Goodmornings (dumbbells or bar) – 12 reps – 4 sets
4. Hamstring Walk Outs – 12 reps – 4 sets
5. Banded Abductors – until failure – 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 

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.

Goodmornings (dumbbells or bar) 

Position your feet in a wide stance, a couple inches outside of your shoulders. Brace your core and take a breath in, exhale as you hinge at the hips. You want to really focus on pushing your hips back and keeping your weight in your heels. It’s very important to maintain a neutral spine or a straight back as you hinge down. Keeping your chin tucked down toward your chest will help this, the more you lift your head up the more your lower back want to arch.

Hamstring Walk Outs 

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.