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Glutes, Hamstrings and Quads
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Published v1
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1h
5
Dec 7
Glutes, Hamstrings and Quads
No summary yet.
Published v1
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1h
4
Dec 7
Rest Day
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Published v1
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24h
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Dec 7
Rest Day
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Published v1
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24h
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Dec 7
Rest Day
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Published v1
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24h
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Dec 7
Rest Day
No summary yet.
Published v1
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24h
--
Dec 7
Rest Day
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Published v1
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24h
--
Dec 7
Rest Day
No summary yet.
Published v1
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24h
--
Dec 7
Rest Day
No summary yet.
Published v1
--
24h
--
Dec 7
Rest Day
No summary yet.
Published v1
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24h
--
Dec 7
Rest Day
No summary yet.
Published v1
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24h
--
Dec 7
Rest Day
No summary yet.
Published v1
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24h
--
Dec 7
Rest Day
No summary yet.
Published v1
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24h
--
Dec 7
Rest Day
No summary yet.
Published v1
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24h
--
Dec 7
Glutes
No summary yet.
Published v1
--
1h
5
Dec 7
Glutes
No summary yet.
Published v1
--
1h
5
Dec 7
Glutes
No summary yet.
Published v1
--
1h
5
Dec 7
Glutes
No summary yet.
Published v1
--
1h
5
Dec 7
Glutes
No summary yet.
Published v1
--
1h
5
Dec 7
Glutes
No summary yet.
Published v1
--
1h
5
Dec 7
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Exercises
Barbell Kas Hip Thrusts
Setup - Sit on floor with your upper back against a bench or box that is about mid back height. Place a barbell across your hips - Position your feet flat on the floor, about shoulder width apart. Bend your knees to around 90 degrees - Before initiating the lift engage your core Movement - Press through your heels to drive your hips upward - At the peak of the movement, your hips should be fully extended, forming a straight line from your shoulders to your knees. Ensure that you squeeze your glutes at the top of the motion for a brief second - Slowly lower your hips back down in a slow controlled manner. As Kas Hipthrusts are a shorter range of motion, lower your hips halfway down not all the wayFields Reps Weight
Set 1
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Set 4
Exercises
Bench Assisted Single Leg RDLs
Setup - Set a bench or elevated surface up next to you, and grab a dumbbell. You'll be using the bench for support as you perform this exercise - Stand beside the bench placing your right leg bent on the bench. Your left leg standing beside the bench with your dumbbell in your left hand - Engage your core keeping your shoulders back and chest up Movement - Push your hips back to initiate the movement. Keep a slight bend in your left knee - Lower the dumbbell down your left leg, keeping it nice and close. Your torso should lean forward, and your right leg should be resting on the bench beside you to help guide you through the movement - Lower the dumbbell until your feel a good stretch in your left glute and hamstring - Press through your left heel to drive your hips forward and stand back up, bringing your torso back to an upright position - Perform reps as stated then switch legsFields Reps Weight
Set 1
Set 2
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Set 4
Exercises
Cable Bench Step Up
Setup - Attach a stirrup handle to a low pulley on the cable machine - Set the pulley to its lowest position - Set a flat bench up in front of you near the cable Movement - Place your right foot firmly on the bench - Drive through your right heel, keeping your chest up and core engaged. Push through the right leg to lift your body up onto the bench. Your left leg should be hanging down. Your opposite arm to leg should be gripping the handle and the other should be holding the cable machine for stability - Begin to slowly lower yourself down with your left foot guiding the way. Push back onto your right heel on the bench as you descend. Your foot should be slightly off the ground or just touching the floor - Push yourself back up to the starting positionFields Reps Weight
Set 1
Set 2
Set 3
Exercises
Weighted Hyper Extensions
Setup - Position yourself on a back extension machine with your hips resting against the pad. Your hips should be at the edge of the pad, allowing you to bend forward at the waist - Adjust foot pads so that your feet are securely help in place. Position your feet so that your toes are pointing straight ahead - Have a dumbbell resting in front of you Movement - Begin with your upper body in a slightly flexed position, where your torso is lowered, and your glutes and lower back are engaged. Your spine should remain in a neutral position - Grip the dumbbell with both hands and begin to rise from the lowered position. Your arms should be kept straight. Focus on extending the hips. Imagine trying to squeeze your glutes to lift your torso upward - Raise your torso in a controlled motion. For more glute and hamstring focused, round your upper body and tuck your chin. For more lower back focused keep your body in a straight line. Squeeze your glutes as hard as possible at the top of the movement - Slowly lower your torso back down to the starting positionFields Reps Weight
Set 1
Set 2
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Exercises
Banded Hip Thrust with Abduction
Setup - Place a resistance band around your legs, just above your knees - Lie on the ground with your back flat against the floor. Bend your legs and press your feet flat onto the floor - Place your hands face down on the floor beside you Movement - Start by driving through your heels to push your hips upward - As you raise your hips, squeeze your glutes and core to lift your pelvis towards the ceiling - At the top of the movement, your body should form a straight line from your shoulders to your knees. Push your knees outwards against the resistance of the band - Lower your hips back down slowly, maintaining tension in the bandFields Reps Weight Time
Set 1