DAY 2: Glute and Hamstrings

DAY 2: Glute and Hamstrings

Warm up:

            25 hip adductions

            superset

            25 hip abductions

Repeat superset 3x

 

Barbell Hip Thrusts:

2 warm up sets of 15-20 reps

3 working sets:

                        1 set of 12

                        1 set of 10

                        1 set of 8

            increasing weight each time

superset each set with 20 banded feet elevated glute bridges

 

10 Landmine squats

superset

10 landmine stiff legged deadlifts

repeat superset 3x

 

Elevated Plié Squat Pyramid

            10 squats – heavier weight

            drop weight for 10 more reps

            drop weight again for 10 more reps

superset each set with 20 banded reverse hypers

Repeat a total of 3x

 

10 Seated Hamstring curl negatives – 6 count up;1 count down

Rest 1 minute.

Repeat 3x

 

Quadruped cable kickbacks from bench – 20 reps per leg

Continue switching legs with minimal rest for 3 sets each.

Category
July 2017, Workouts 2017