8.4 Monday | Gym

 

In this workout we isolate the GluteS and Hamstrings. Your first two supersets are the Compound lifts, prioritize building in weight, slow down, perfect your form. Let’s go!

Warm Up

CARDIO WARM UP

5 Minutes

I like to walk for 5 minutes and will add on time if I would like to jog

leg swings

30 seconds each leg

Big, loose swings.

DEEP SQUAT + HAMSTRING

30 seconds

ALT. BODYWEIGHT REVERSE LUNGES

30 seconds

 

Superset 1 — 4X

Note- Perform the recommended reps of Hip Thrust going immediately into a Hold after each round. Build in weight each round.

EQUIPMENT
BARBELL
BENCH/BOX

EXERCISES
8-16 reps HIP THRUST
10 seconds BARBELL HIP THRUST HOLD
60 Seconds Rest

HIP THRUST

8-16 reps Build weight each round. Heavy as able

Each time you repeat the exercise increase weight. Reps should decrease as load increases.

barbell hip thrust hold

10 second Hold

 

Superset 2 — 3X

Note- Perform exercises back to back. Rest 60 seconds between rounds.

EQUIPMENT
DUMBBELLS
BENCH

EXERCISES
8-12 reps UNEVEN BULGARIAN SPLIT SQUAT each leg
10-15 reps SUMO SQUAT
60 seconds Rest

UNEVEN Bulgarian split squat

8-12 each leg

I’ll work around 35-45lb DB and increase if able

sumo squat

10-15 reps Heavy
I like to use a 90-105lb KB

Can hold a heavy KB or pair of DBs.

 

Superset 3 — 3X

Note- Perform exercises back to back. The Hamstring Curl is your heavy movement here, challenge yourself. The 3-IN-1 is moderate load with a lot of time under tension. Rest 30 seconds at the end of each round.

EQUIPMENT
HAMSTRING CURL MACHINE
DUMBBELLS

EXERCISES
10 reps LYING HAMSTRING CURL
6 reps 3-IN-LUNGE each leg
30 seconds Rest

lying hamstring curl

10 reps as heavy as able

If your gym has a seated machine I also like using that.

3-in-1 lunge

6 reps each leg Moderate
(Long Stride+short +long=1 rep)

I’ll use a pair of 20lb DBs

 

Burnout Set 4 — 2X

Note- Perform exercise to failure. Rest 30-60 seconds between rounds

EQUIPMENT
ABDUCTION MACHINE

EXERCISES
12-failure reps SEATED ABDUCTION
30 Rest. Repeat.

SEATED ABDUCTION

12- Failure reps

Optional

 

Cooldown

DOWN DOG

30 seconds

Alt Peddling those legs before pressing the heels into the ground and chest to top of the thighs.

ALT. RUNNERS LUNGE

30 seconds Alt legs

pigeon

30 seconds each leg

To make this more challenging square the bottom of the shoe to the side of the mat

figure 4

30 seconds each leg

Gently pull those binded legs towards the body while pushing your knee out.

 
Lower Body, Glute & HamstringAngela Fales