Lower Body - Glutes and Hamstrings focus
You recently completed a workout focusing on chest, back, and arms. We'll hit legs today, specifically targeting the glutes and hamstrings to build size and strength while burning high calories.
Warmup
(3)Incline Treadmill Walk
Walk at a brisk pace with a slight incline to raise your core temperature.
Dynamic Leg Swings
Swing each leg forward and backward 15 times to loosen the hip joints.
Bodyweight Hip Circles
Stand on one leg and rotate your other hip in large circles, 15 per side.
Main Workout
(5)Barbell Romanian Deadlift (50kg total)
Hinge at the hips, keeping the bar close to your shins and your back flat. Load the barbell to 50kg total.
Barbell Hip Thrust (60kg total)
Drive through your heels to lift the bar, squeezing your glutes at the top. Load the barbell to 60kg total.
Dumbbell Bulgarian Split Squat (12kg each hand)
Elevate your rear foot on a bench and squat until your front thigh is parallel. Hold a 12kg dumbbell in each hand.
Lying Leg Curls (30kg total)
Curl the weight toward your glutes, maintaining control on the way down. Use 30kg on the weight stack.
Kettlebell Swings (16kg total)
Explosively hinge and drive the kettlebell to shoulder height using your glutes. Use a 16kg kettlebell.
Cooldown
(2)Seated Hamstring Stretch
Sit with legs extended and reach for your toes to release tension in the posterior chain.
Pigeon Pose
Deep glute stretch performed on the floor to improve hip mobility.