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


Format:
1) Exercise: Sets x Reps (Tempo- Eccentric.Isometric Stretch.concentric.Isometric Squeeze)
or
2) Exercise: Reps for Set1,Reps for Set2,Reps for Set3....etc (Tempo- Eccentric.Isometric Stretch.concentric.Isometric Squeeze)

If you have questions about my workout structure or tempos, check out Latest Lift.

For Questions about my macros, go to the Food Journal page.

To find an unfamiliar exercise, search in the Exercise Library.