Workout Schedule – March
Week 3 Day 4 – Glutes and Hamstrings
Superset 1 – 4 sets
Hamstring curls (on machine/single leg) - 12 each leg
Using a hamstring machine, pull heel towards your glute then return to starting position.
Good mornings (heels lifted) - 12 reps
Use a barbell on your back, put a plate under each heel to elevate, bend at hips to 90 degrees, pushing back through glutes then stand back up
Superset 2 – 4 sets
Straight leg cable kickback - 15 each leg
One foot in a cable strap, standing with other leg on the ground, lift leg up and straight back squeezing glute at the top of every rep.
Cable deadlift pull throughs - 12 reps
standing facing away from the cable, hold a strap between legs, bend at hips back straight, stretching the back of your hamstrings, reaching towards the cable, then return to standing.
Superset 3 – 3-4 sets
Box bar deadlifts - 12 reps
using the box/octagon bar, hold it on both sides, bend at your waist keep legs straight/slightly bent, to 90 degrees then stand up, push through heels and glutes and hamstrings.
Barbell hip thrusts - 10 reps
place a barbell on your hips with your shoulders up on a bench, dip and lower your butt to the ground then press hips to the ceiling and squeeze your glutes at the top of every rep.
Banded squat jumps - 30 sec
Using the booty band around thighs or ankles bend to a squat then jump out of it continuously
15 minutes on the treadmill.