Name: Playbook - Gareth Sapstead MSc CSCS - Glutes | Hamstrings
Uploaded: 2024-02-14T12:39:42.987Z
Duration: 70 min
Description: Glutes | Hamstrings

This one’s spicy! If you need a good kick up the butt (pun intended) you’ll like how much this one will push you both physically and mentally. Take note of the rest periods and try to finish in under 70 minutes.

Use these 4 sets to build a connection with your abductors/glutes

Abductor Machine

Get progressively heavier each set the reps decrease. Reps are on each side. 45’s rest then return to the leg you started with. You may also use a prone (face down) hamstring curl with one leg at a time.

1-Leg Hamstring Curl

Focus on the hip hinge (“push the door closed behind you with your butt”). Soft knees throughout. Keep the handles of the dumbbells close to your thighs throughout.

Dumbbell RDL

Setup in front of a rack, smith machine, or bar you can grab hold of for balance/support. Use a small step or bumper plate to step off.

Emphasize the step backward keeping your front shin vertical. Back knee should drop just below the height of the step. Weight should predominantly be going through your lead leg.

Deficit Reverse Lunge (glute/ham dominant)

Select a weight around your 12 rep max with a few comfortable reps left in reserve.

Do a 3 second hold at the top, then 3 full reps. Hold again, then reps again. You’ll do this until you reach failure (around 9 or 12 reps).

If you don’t have access to a smith machine you may use a barbell or heavy dumbbell.

Hip Thrust Iso-three’s

Tuck your chin. Cross your arms and round your upper back as much as you can. Turn your feet outward slightly. Press your hip into the bench to extend your hips. As you teach the top then squeeze your glutes as hard as you can. Three sets of as many reps as you can with just bodyweight.

Glute-dominant Back Extension

Pick a dumbbell that’s somewhere around 25% if your bodyweight. Use two steps or bumper plates to elevate and allow the dumbbell to drop below. Two sets of as many reps as you can staying in the bottom half of the deep squat.