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


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.