Posts in Hamstrings
Hamstrings

Hamstrings

1. Seated Leg curls (4 sets: 10 reps) Tempo 2.2.2.0

2. Leg Press (4 sets: 10 reps) 2.2.2.0

3. Nordic Curls (4 sets: 10 reps) use a spot/bosu ball to get full extension

4: Plie Squats (4 sets: 10 reps) 2.1.2.0

Superset DB RDLs (4 Sets: 10 reps) 2.1.2.0

5. Laying Hamstring Curls (3 drop sets: 10, drop, 10, drop, 10, drop, 10 = 40 total reps) 1.0.1.0

6. BB squat (3 sets: 10 reps) 2.2.2.0

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Touch Ups

Touch ups :

1.Wide grip lat. Pulldown (4 sets, 20,16,12,10reps increasing weight as you go) superset with DB lateral raises (4 sets, 20,16,12,10 reps increasing each set)

2. Seated wide grip row (4sets 20, 16, 12, 10reps increasing weight each set) superset with any rear delt movement 4x15reps

3.Low back hyperextensions 4x25, bodyweight superset standing DB shoulder presses 4x15reps

4. Quad extensions 4x30reps (or perform drop sets)

5. Lying or seated hamstring curls 4x30reps (or perform drop sets)

6. Heavy hip thrusts 4x10-15

Cardio:

1. 30 mins of incline walk

2. 45 mins of incline walk

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Glutes/Hams

Glutes/Hams

➢ Start with 2 calf movements (4 sets of 25 reps), for example seated calf raise, standing double leg weighted calf raise or single leg calf raises

1. Lying hamstring curl (4 sets, 16,12,10,8 reps increasing weight as you go) superset 20 squats (bodyweight) or bench step-ups

2. Single leg, Leg press (slightly tilted and foot high) (5 sets, 20,16,12,10,8 reps increasing weight as you go) superset with DB pull throughs, 20, holding 35lb, after each set

3. Reverse Hack Squats (wide stance, go deep) OR Wide stance squats on Smith machine 4 sets, 20,16,12,10 reps increasing weight as you go super set with 20 jump squats or bench step ups.

4. Seated Hamstring curls (4 sets, 16,12,10,8 reps increasing weight as you go) superset with wide stance squats, 20 (after each set) holding weight

5.Abductor machine (leaning forward) 4sets 15-20 reps, warm up and then work up to as heavy as possible superset with DB pull throughs, 20, holding 35lb, after each set 6.Quad extensions 4x30reps

Cardio:

1. 30 mins of incline walk

2. 45 mins of incline walk

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Back/Shoulders

Back/Shoulders

Abs, 3 exercises, no obliques or weighted abs, 4x20reps

1.Wide grip lat. Pulldown (4 sets, 20,16,12,10reps increasing weight as you go) superset with DB lateral raises (4 sets, 20,16,12,10 reps increasing each set)

2. Single Arm pulldowns (4 sets, 15reps) superset with 20 jump squats after each set

3.Single arm DB rows OR bent over barbell rows 4 sets, 20,16,12,10reps increasing weight as you go) superset with 20 bench step ups, each leg

4. Low Back on Hyperextension Board, 4 sets 20reps (squeeze and hold at top of movement)- superset with DB or machine shoulder press (4 sets, 20,16,12,10 reps increasing each set)

5. DB or cable front raises (4 sets, 20,16,12,10 reps increasing each set) superset with any rear delt movement (4 sets, 20,16,12,10 reps increasing each set)

6.Hip Thrusts, try doing these on the quad. Extension machine (ask if unsure of how) 4sets of 15reps, with a 3 sec pause on last 3 reps each set- superset with DB pull throughs, 20, holding 35lb, after each set

7. Lying or seated hamstring curls 4x30reps

Cardio:

1. 30 mins of incline walk

2. 45 mins of incline walk

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Glutes

Glutes

1. Adductor 2x20, 30

2. Overhead leg press on smith machine 3x15

3. Plie squats 3x 15, 15, 10

4. Hyperextensions to curl on hyperextension board 3x 20, 15, 15

5. Leg press (high feet and wide) 3x 10 slow and controlled to 10 fast

6. DB stiff leg deadlift 3x10

7. Reverse Hack Squat 3x 12, 10, 15

Cardio:

1. 30 mins of incline walk

2. 45 mins of incline walk

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Legs 4/30/2019

Heavy Legs

1. Abductors 4x30

2. DB Stiff leg deadlifts 4x8

3. Smith machine curtsey lunges 4x 10 superset with plié squats 4x20

4. Laying hamstring curls 4x16,12,10,8 superset with pull throughs 4x20 superset with hanging leg raises 4x20

5. Reverse hack squats 3x12

6. Weighted walking lunges 4x30 each leg

7. Seated hamstring curls 4x20

8. Shoulder raises 3 sets, a-d is continous

a. Behind the body (10)

b. Next to the body (10)

c. In front of the body (10)

d. Upright rows (10)

Cardio:

45 min: Incline Walk

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Glutes/Hams 4/26/2019

Heavy Hamstrings/Glutes

1. Abductors 2x15 superset with banded abductors 2x30 superset with banded hip thrusters

2. Laying Hamstring curls 3x15 superset with hip thrusters on laying hamstring machine 3x10

3. Plie squats DB 3x10 (increasing weight each set) superset with Cable Stiff leg Deadlifts 3x15 (increasing weight each set)

4. Seated hamstring Curls 3x15

5. Sumo barbell deadlifts 3x10

6. Shoulder raises 3 sets, a-d is continuous

a. Behind the body (10)

b. Next to the body (10)

c. In front of the body (10)

d. Upright rows (10)

7. Leg touch up circuit,2 sets

a. Abductor 25

b. Leaning forward abductor 25

c. Banded abductors 25

d. Banded hip thrust 25

e. Feet on bench hip thrust 25

f. Plié squat 12

Cardio:

45 min: Incline Walk

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Hamstrings 4/21/2019

Hamstrings

  1. Seated Hamstring curls 5x12 superset with pull throughs (focus on stretching the glutes not lifting with them)

  2. Seated Hamstring curls single leg, 12 each leg, with standing bodyweight lunges 12 each leg. Do left leg curls, then left leg lung, then do right leg curls right leg lung. Then repeat 4 sets

  3. Laying hamstring curls. Single leg alternate sides. 16 drop12 drop 8. Dont go tooo heavy. Do each leg 3 sets without stopping. Good form. Not tooo heavy.

  4. Laying ham curl both legs 2 sets 50

  5. 4 sets of in place jump squats. 30 seconds as many as possible in 30 seconds. (Go longer if u need too, not sure on your conditioning or how much your right glutes will let u do these) go for speed and high number. Not depth

  6. Some kind of glute kick back, i.e. with cable machine. Light. Just go for form, 4x12

Cardio:

45 min: stairs

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