8.4 Monday | Home

 

In this workout we isolate the Glute 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

3 Minutes

Perform any bodyweight cardio of your choosing. Break a sweat!

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 10 second hold at the end of each round. Build in weight each round.

EQUIPMENT
DUMBBELLS
BENCH/BOX

EXERCISES
12-16 reps HIP THRUST
10 seconds HIP THRUST HOLD (Max hold)
60 Seconds Rest

HIP THRUST

12-16 reps Build weight each round. Heavy as able

Reps should decrease as load increases.

Without rest or chaining weight immediately move to the next exercise.

hip thrust hold

10 second Hold

Tuck chin, gaze between your knees and squeeze

 

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

Load up that single arm. I’ll work around a single 35-45lb DB

sumo squat

10-15 reps Heavy
I like to use a pair of 50 lb DBs

Can hold a heavy KB or pair of DBs.

 

Superset 3 — 3X

Note- Perform exercises back to back. The 3-IN-1 is moderate load with a lot of time under tension. Rest 30 seconds at the end of each round.

EQUIPMENT
MAT
DUMBBELLS

EXERCISES
12-Failure reps WEIGHTED SINGLE LEG FLOOR BRIDGE each leg
6-8 reps 3-IN-LUNGE each leg
30 seconds Rest

WEIGHTED SINGLE LEG FLOOR BRIDGE

12-Failure reps each leg

Pushing through that bottom heel, hold the top contraction for an extra count

3-in-1 lunge

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

I’ll use a pair of 20-25lb DBs

 

Burnout Set 4 — 2X

Note-. Reps are suggestions. You should be reaching failure in each exercise in each round!

EQUIPMENT
LONG LOOP BAND

EXERCISES
12-16 reps KICKBACK each leg
No Rest. Repeat.

kickback

12-16 reps each leg

Alternative- Miniband kickback on all fours.

 

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