Glute and Hamstring Focused Leg Workout

[8-25-2020]

[Weight: 198.8]

[Daily Training Log]

Exercise 1: Standing Single Leg Curl

  • 4 Working Sets of 12-15 Reps
    • Set 1: 15 Reps @ 40lbs (Warm-Up)
    • Set 2: 12 Reps @ 65lbs
    • Set 3: 15 Reps @ 50lbs
    • Set 4: 12 Reps @ 50lbs
    • Set 5: 15 Reps @ 45lbs
      • Pre-Exhaustion movement
      • No rest between sets! Move from1 leg straight into the other until you’ve hit each leg for 4 working sets.
      • This movement can be substituted with prone single leg curls or seated single leg curls.

Exercise 2: Leg Press

  • 7 Working Sets of 12-15 Reps + 5 Partials
    • Set 1: 15+5 Reps @ 110KG
    • Set 2: 15+5 Reps @ 110KG
    • Set 3: 15+5 Reps @ 110KG
    • Set 4: 12+5 Reps @ 110KG
    • Set 5: 12+5 Reps @ 60KG
    • Set 6: 12+5 Reps @ 60KG
    • Set 7: 10+5 Reps @ 60KG
      •  We’ll be using multiple intensity techniques on each set.
      • Keep feet high and wide while driving through your heels to target the glutes and hamstrings.
      • First 8-12 Reps are normal. Control the tempo and don’t lock out at the top.
      • Next 4 reps perform a 4-count negative.
      • After you’ve hit 12-15 reps perform an additional 5 partials or forced reps
        • Use your hands to help here if needed.
      • We are also going to incorporate BFR (blood flow restriction) training by keeping your legs elevated for the duration of the exercise.
      • Finally, keep rest times between 30-45 seconds.

Exercise 3: Dumbbell Stiff Leg Deadlift

  • 4 Working Sets of 12-15 Reps
    • Set 1:
    • Set 2:
    • Set 3:
    • Set 4:

Exercise 4:

  • 4 Working Sets of 12-15 Reps
    • Set 1: 15 Reps @ 80lbs
    • Set 2: 15 Reps @ 80lbs
    • Set 3: 15 Reps @ 80lbs
    • Set 4: 15 Reps @ 80lbs
      • Do not lock-out. Perform ¾ reps to keep constant tension on the hamstrings.
      • Attempt to keep the toes elevated. This will force the weight back onto your heels and help increase the stretch of the hamstrings.

Exercise 5: Hip Thrusts / Glute Ham Bridge (Using Leg Extension Machine)

  • 3 Working Sets of 12-15 Reps
    • Set 1: 15 Reps @ 50lbs
    • Set 2: 15 Reps @ 75lbs
    • Set 3: 15 Reps @ 105lbs
      • Can be substituted for barbell hip thrusts or a hip thrust specific machine.
      • Start light and focus on the peak contraction. Try to “feel” your glutes and contract them as hard as possible.
      • Increase the weight each set and decrease the rest time. Start with a 30 seconds rest between set 1-2, then 15 seconds between sets 2-3.

Exercise 6: Bodyweight Reverse Hyperextension

  • 2 Working Sets of 30 Reps
    • Set 1: 30 Reps
    • Set 2: 30 Reps
      •  Focus on squeezing and contracting the glutes.
      • Control the descent. Don’t just let your legs fall!

Exercise 7: Calf Press

  • 5 Working Sets of 15 Reps + 5 Partials
    • Set 1: 15+5 Reps @ 140lbs
    • Set 2: 15+5 Reps @ 140lbs
    • Set 3: 15+5 Reps @ 140lbs
    • Set 4: 15+5 Reps @ 140lbs
    • Set 5: 15+5 Reps @ 140lbs
      • Pause at the bottom of the movement to let your calves stretch while under tension.
      • Hold the peak contraction for a count of 2-4 and squeeze the calves as hard as possible.
      • Perform 15 reps followed by 5 partials/forced reps.

Started with 30 minutes of fasted cardio. Once that was finished, I had my usual preworkout meal before starting the workout. Today’s workout was focused on the glutes and hamstrings (posterior chain). Movements were minimal, but the intensity and volume was kept high through the use of lots of sets and various intensity techniques. Techniques included partials/forced reps, tempo reps, reduced rest periods, and blood flow restriction. These are great ways to change things up and keep workouts interesting.

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