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Workout
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Glutes, Hamstrings and Quads
No summary yet.
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
No summary yet.
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
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
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
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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 B-Stance Kas Hip Thrusts
Setup - Set yourself up sitting in front of a bench or elevated surface in a V position. Rest your upper back on the bench with your feet flat on the ground, externally pointed outwards slightly and shoulder width apart - Set the barbell across your hips Movement - Begin by driving through the heel of your working leg, thrusting your hips upward towards the ceiling. Squeeze your glutes and hamstrings as you lift your hips. Ensure that you are transferring most of the weight onto your working leg, the non working leg is just a guide - As you extend your hips, aim to bring your body into a straight line from your shoulders to your knees. Ensure your core is engaged throughout the entire movement -Slowly lower your hips back down to the halfway point of your thrust (Kas Hipthrusts are a glute focused exercise that involves extending yours hips while keeping a shorter range of motion) -Complete each leg for desired reps, then switch legsFields Reps Weight
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Exercises
Dumbbell RDLs
Setup - Stand with your feet shoulder width apart and hold a dumbbell in each hand Movement - Hinge your hips back, with a slight bend in your knees, pushing all the weight through your heels - As you hinge the dumbbells should travel straight down along your thighs, close to your body - Lower the dumbbells until you feel a stretch in your glutes and hamstrings - Push through your heels and use your glutes and hamstrings to reverse the movement. Drive your hips forward to return to the starting positionFields Reps Weight
Set 1
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Exercises
Smith Machine Step Ups
Setup - Set up a bench directly under the smith machine bar and adjust bar to desired height - Place one foot on bench and have the other on the ground for support - Position bar on the upper traps, keeping your torso upright and core engaged Movement - Push through heel of the foot that's on the bench, and push your body upwards - Drive through the elevated leg, extending your hip and knee as you step up onto the bench - At the top of the movement, both of your legs should be extended with the foot that was on the ground now positioned on the floor beside the bench - Slowly lower the elevated leg back to the floor pushing all the weight through your heels, keeping tension on your working leg and returning back to the starting positionFields Reps Weight
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Exercises
Cable Kickbacks
Setup - Attach an ankle strap to the low pulley on the cable machine Movement - Initiate the movement by driving the strapped leg backwards on a slight angle, extending your hip fully as you press the leg towards the back - Keep your knee straight but not locked, and squeeze the glute at the top of the movement as you extend your leg as far back as possible - Gradually lower the leg back to the starting position, maintaining tension on the cableFields Reps Weight
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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
Set 2