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HOME: Glutes & Hamstrings

April 22

Glutes & Hamstrings

  1. Sumo Squat – 12 reps – 4 sets
  2. Hip Thrusts – 8 full reps straight into 5 pulse reps – 5 sets
  3. Elevated Reverse Lunge – 8 reps each leg – 3 sets
  4. Glute Kick Backs – 12 reps each leg – 3 sets
  5. Hip Abductors – until failure – 4 sets
  6. Hamstring Walk Out – 12 reps – 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 

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

 

Elevated Reverse Lunge 

Using a small elevated platform and holding a dumbbell in each hand, stand on top of the platform. You can use a step up box if you have one or you can stack a couple of 45lb plates. Slowly step back one leg at a time into a deep lunge, then back on the platform. Alternate legs each rep.

 

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.

 

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.

 

Hamstring Walk Out

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Date:
April 22
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