Loading Events

« All Events

  • This event has passed.

HOME: Glutes & Hamstrings

June 10

Glutes & Hamstrings

  1. Hip Thrusts – 8 full reps straight into 5 pulse reps – 5 sets
  2. Romanian Deadlift – 12,12,10,10 reps
  3. Step Ups – 10 reps each leg – 4 sets
  4. Banded Hip Abductors – until failure – 4 sets
  5. Banded Glute Kick Backs – until failure each leg – 3 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.

 

Step Ups 

The key here is slow and controlled. Focusing on one leg at a time step up and try your best not to let the other leg push off the ground, keep all your weight on the leg you are stepping up with. As you come back down to the ground you want to be as slow and controlled as possible, try your best not to let your leg land hard but rather setting in down softly. Make sure you are keeping a tight core to help with balance and stability. If this is difficult at first find something shorter than a bench or try without holding the weight.

 

Banded Hip 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.

 

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.

Details

Date:
June 10
Shopping Cart
Verified by MonsterInsights