DAY 5: Hamstrings and Glutes

DAY 5: Hamstrings and Glutes


Warm up: 10 min incline walking


Superset #1: 4 sets

            **15/12/10/8 BB Sumo squats

            10/leg step up to reverse lunge


Superset #2: 4 sets

            12 cable stiff deadlifts

            12/leg Smith machine or BB deficit lunges (front foot on small aerobic step)


Superset #3: 3 sets

            10/leg lying hamstring curls

            20 lying hamstring curls


Burnout #4: 3 sets; back to to back, keep switching legs

            12/leg glute kick ups (can use smith machine, leg extension machine or cables)

April 2018, Workouts 2018