Name: Playbook - Gareth Sapstead MSc CSCS - Glutes/Hams-Focused Lower
Uploaded: 2024-02-14T14:24:43.598Z
Duration: 55 min
Description: Glutes/Hams-Focused Lower

Full glutes and hamstrings-focused lower body workout. Some meat and potatoes here combined with some fun intensity techniques.

Take 3 sets to work up to 1 challenging top set of 10-12. You should hit failure on your final set.

Hamstring Curl Machine (any style)

Swap for a deficit reverse lunge using dumbbells if no landmine available. Use padding for your shoulders (eg bar pad over the end of the barbell). Increase weight on each set. Last set should be close to technical failure.

Landmine Shouldered Lunges

If no machine then use smith machine or barbell. 3 sets of 10 close to failure, then one final back-off set - strip 20% off the weight and go to failure (15-20+)

Hip Thrust (Machine, BB or Smith Machine)

2 sets of 8-10 then one back-off set of 12-15+ (should be close to technical failure)

Toes Elevated RDL

The final set is a double drop-set. 12-15 reps, strip some weight and go for another 10-15 (should be to failure) then strip some more and go for another 10-15 to failure.

Glutes/Hams-Focused Lower

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