#gluteham

[thedailybj-blog1]

🍑#SundayBunday with #GluteHamRaises! ➖➖➖➖ I’m using the floor glute-ham developer from SPEED BOT but you can use any GHR, hook your feet under lat pull down pads or a barbell, or have a partner hold your feet. ➖➖➖➖ This is a critical move to master before Russian Leg Curls/Nordic Curls which I’ve shown in the past. Build up to 3-5 sets of 15-20 reps on this move to build the entry level strength needed. I also like adding a hover hold at the bottom on the final rep. ➖➖➖➖ #GluteHam #glutesworkout #hamstrings #Hamstring #hamstringworkout #GardenOfGainz #malibu (at Malibu, California)

[coachmcb]

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#SmithMachineSingleLegDeadlift are a tremendous way to train #Bilateral #GluteHam development. The #SmithMachine does take some of the balance issues out of the movement which can be both a good and bad thing, but does allow use of greater weights. Give it a try in your next workout. #AgingAthlete #FitOver50 #StrengthAndConditioning #BuildTheBooty #Fitness #StrengthTraining #Bodybuilding https://www.instagram.com/p/B2y-ioUFuUL/?igshid=10k44r74pjhru

[thedailybj-blog1]

💪🏼Try this HAM SANDWICH 🥪 on for size. If you do it enough, they’ll end up calling you HAMZI 👑 ➖➖➖➖➖ 1️⃣Extended Range Eccentric Russian 🇷🇺Leg Curls 2️⃣Band Seated💺 Leg Curls ➖➖➖➖➖ 📝Do 5 super slow reps of move 1️⃣ and go right into max reps of move 2️⃣. Do 2-4 rounds with 1-2 minutes rest between rounds. ➖➖➖➖➖ 🤷‍♂️WHERE CAN YOU GET MY BANDS? Follow the direct link 🔗 in the archives in my bio within the icon “BANDS”. I recommend The Total Fitness Package 📦 ➖➖➖➖➖ #ResistanceBands #LegDay #Hamstrings #LegCurls #GluteHam

[thedailybj-blog1]

🍑#SundayBunday! Variable tempo training involves fluctuating the speed of movement used for your reps over the course of a workout. This routine uses 3 unique training tempos applied to a single move that develops the entire lower body with a particular emphasis on the glute-ham region: sliding reverse lunges. @ninagjones is using the premium slideboard from @ultraslide but she also shows a modification with a fitness slider from @sklz at the end of the video. You can further modify with furniture sliders/paper plates on carpet or socks on a wooden floor. ------------ Perform each move for 2 minutes of work with a minute rest between moves at the exact tempo and in the exact order listed: 1. Left Leg: Eccentric Tempo- 4-1-1 2. Right Leg: Eccentric Tempo- 4-1-1 3. Left Leg: Isometric Tempo- 1-4-1 4. Right Leg: Isometric Tempo- 1-4-1 5. Left Leg: Fast/Normal Tempo- 1-0-1 6. Right Leg: Fast/Normal Tempo- 1-0-1 ------------ Thats 1 cycle. Beginners do 1 cycle and intermediate/advanced trainees can do 2-3 cycles. ------------ TEMPO GUIDELINES 4-1-1: 4 seconds down, 1 second pause, 1 second up 1-4-1: 1 second down, 4 seconds pause, 1 second up 1-0-1: 1 second down, 0 second pause, 1 second up ------------ Get the full instructional workout video at TheDailyBJ.com. Every Sunday I post a new glute-ham workout to plump dat peach under the #SundayBunday WORKOUT SERIES within the GAINZ category. ------------ #Glutes #GlutesWorkout #GluteHam #Hamstrings #Butt #ButtWorkout #TheDailyBJ #🍑

[thedailybj-blog1]

💥HIT IT FROM THE FRONT & BACK! Try this superset to light up your abs, lats, glutes, and hammies. Move 1 gets your frontside and move 2 gets your backside.🍑 ------------------------------ 1a. Band-Resisted Ab Rollouts @ 8-12 reps or max reps 1b. Band-Resisted Rolling Leg Curls @ 8-12 reps or max reps ------------------------------ Rest 1-2 minutes. Do 3-5 rounds. ------------------------------ I'm using THE GLUTE-HAM ROLLER from @sorinex which allows you to both roll on any surface and easily attach bands for extra resistance and peak contractions. Pretty cool! ------------------------------ #TheDailyBJ #Sorinex #BeLegendary #GluteHamRoller #GluteHam #Abs #AbsWorkout #Core #CoreWorkout #LegCurls #AbWheel #BJGaddour #Fitness #Workout #InstaFit

[thedailybj-blog1]

Fast 💨 #SundayBunday #🍑 #GluteHam training tip on your couch! Get this week's full workout as part of the PreHolidayShred.com (direct link in my bio) which starts today. #TheDailyBJ #PreHolidayShred

[shammix]

Set up my own little glute ham raise. (Ideally my knees should have been off the bench as to avoid injury, but it was just an abnormally wide bench and i was okay lol). I actually like this more than a normal GHD because of the extension i can get with the assistance of the resistance band. Neat. #powerlifting #gluteham