Hamstring/glute focused workout

Here is a hamstring/glute focused leg day that I did today! It killed! Remember to keep the weight heavy and if it is too easy to complete the reps add more weight each set! Increasing the weight is what will lead to increased muscle. Push through your heels to engage your glutes!

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Barbell Sumo deadlifts:

1 warm up set at 12 reps

5 sets 6-8

Bulgarian split squats:

3 sets 8-10 each leg

Dumbbell deadlifts (see video to the right):

4 sets 12

Tip: Video is slightly sped up so go slower. Keep back flat, dumbbells close to legs throughout the movement, slight bend at knee, push through heels, and squeeze at the top of the movement.

Hip thrusts:

5 sets 8-12

Hamstring machine:

This depends on what type of machines are offered at your gym. I would recommend doing two different machines if available.

4 sets 6-8 on one machine

4 sets 8-12 on other machine

Hip abductor machine:

1 set at 15 reps

1 set at 12 reps

2 sets at 8 reps

2 sets at 6 reps

1 set at 15 reps

You will increase the weight between sets and finally lower the weight after your second set of 6 to burn out at 15 reps.

Tip: lean forward on the hip abductor machine to engage your glutes more

Leg press:

4 sets 12-15

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