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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
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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
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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
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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
--
24h
--
Dec 7
Rest Day
No summary yet.
Published v1
--
24h
--
Dec 7
Rest Day
No summary yet.
Published v1
--
24h
--
Dec 7
Rest Day
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Published v1
--
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
Kas Hip Thrust Dual Method
This method is simply a Kas Hipthrust (Shorter range of motion to a regular Hipthrust) into a pulse at the top. This will act as 1 rep Setup - Begin by setting up a barbell across your hips - Position your upper back against a bench or elevated surface. The bench height should allow your knees to bend at a 90 degree angle - Place your feet shoulder width apart with your toes externally pointed outwards slightly Movement - Begin by engaging your core and keeping your chin tucked. Then drive your heels into the floor while thrusting your hips upward. Push through your glutes to lift your body - At the top of the movement your body should form a straight line from your shoulders to your knees. Squeeze your glutes hard at the top - Once you reach the top of the movement, perform a small pulse by slightly lowering your hips and then driving them back up to full extension - Slowly lower your hips down. Not all the way to the ground, only halfway as this creates the Kas Hipthrust. Repeat movementsFields 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
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Exercises
Dumbbell B-Stance RDLs
Setup - Stand with your feet about hip width apart, or slightly narrower - Hold a dumbbell in each hand with a neutral grip (palms facing your thighs). Keep the dumbbells in front of your thighs with your arms fully extended - Position your non working foot to be placed slightly behind and to the side of your body, with your heel in the air and the working foot flat on the ground slightly in front of you - Engage your core, pull your shoulders back, and maintain a neutral spine Movement - Initiate the movement by pushing your hips back, keeping the dumbbells close to your body. Lowering the dumbbells just past your knees to the middle of your shins. Maintaining a slight bend in your knees - Continue lowering until your feel a good stretch in your hamstrings and glutes - Reverse the movement by pushing your hips forward, engaging your glutes and hamstrings to lift yourself back up 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
Set 1
Set 2
Set 3