Glutes and Hamstrings
Thursday 4 Jan 2024, 05:34
Banded Hip Thrust
Set 1: 180 lbs × 10
Set 2: 180 lbs × 10
Set 3: 200 lbs × 6
Set 4: 220 lbs × 6
Glute Kickback (Cable)
Set 1: 27.5 lbs × 10
Set 2: 37.5 lbs × 10
Set 3: 47.5 lbs × 10
Set 4: 37.5 lbs × 8 [Drop Set]
Set 5: 27.5 lbs × 10 [Drop Set]
Lateral Leg Raise
Set 1: 22.5 lbs × 10
Set 2: 22.5 lbs × 10
Set 3: 22.5 lbs × 10
Set 4: 17.5 lbs × 10 [Drop Set]
Set 5: 12.5 lbs × 12 [Drop Set]
Hip Abductor (Machine)
Set 1: 120 lbs × 14
Set 2: 130 lbs × 12
Set 3: 140 lbs × 10
Set 4: 100 lbs × 10 [Drop Set]
Set 5: 65 lbs × 12 [Drop Set]
Unilateral Glute Stretch
Set 1: 0:30
Set 2: 0:30
Seated Leg Curl (Machine)
Set 1: 120 lbs × 10
Set 2: 130 lbs × 10
Set 3: 140 lbs × 8
Set 4: 100 lbs × 10 [Drop Set]
Set 5: 80 lbs × 12 [Drop Set]
Hamstring Sliders
Set 1: 25 reps
Set 2: 22 reps
Set 3: 20 reps
Romanian Deadlift (Barbell)
Set 1: 180 lbs × 10
Set 2: 200 lbs × 6
Set 3: 210 lbs × 4
Set 4: 180 lbs × 6 [Drop Set]
Set 5: 90 lbs × 10 [Drop Set]
Unilateral Hamstring Stretch
Set 1: 0:30
with Strong