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HOME: Glutes & Hamstrings

February 12

Glutes & Hamstrings

  1. Sumo Squat – 12,12,10,10 reps – 4 sets
  2. Hip Thrusts – 10 reps straight into 5 pulse reps – 4 sets
  3. Bulgarian Split Squat – 8 reps each leg – 4 sets
  4. Banded Glute Kick Backs – 12 reps each leg – 3 sets
  5. Hamstring Walk Outs – until failure – 3 sets

Sumo Squat


Position your feet in a wide position outside your shoulers with your toes slightly pointed out. Holding your dumbbells in your hands in-between your legs, slowly squat down being sure to keep your weight in your heels. Make sure your knees are following your toes, also pointed outwards and keep your chest up but your head down to keep your spine neutral. Focusing on squeezing your glutes as you push up out of the squat.


Hip Thrusts 

10 full reps straight into 5 pulse (or half) reps. Make sure to hold & squeeze at the top of each rep.


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.


Hamstring Walk Outs



February 12
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