Name: Playbook - Sarah Herse - My Glute & Hamstring Focused Gym Workout from today!
Uploaded: 2024-03-20T21:08:54.843Z
Duration: 45 min
Description: My Glute & Hamstring Focused Gym Workout from today!

This is the workout I did today at the gym to destroy my glutes & hammies. This uses a lot of gym equipment but I’ll make suggestions for substitutions where possible! 

A. Glute Activation Warm Up x 2 Sets:
A1. 45 Degree Hyper x 18 Reps (1 Sec Pause at Top of each Rep)
*Rest 60 sec b/w sets
(Sub with cable/band pull-through if needed)

B.  3 Sets:
B1. Single Leg Glute Focused 45 Degree Hyper x 10 Reps
*Rest 60 sec b/w sets
Don’t use any weight here, focus on squeezing glute on the working side. 
Sub with single leg DB RDL if needed

C. 4 Sets:
C1. Smith Machine Hip Thrust  (can sub with regular barbell)
1x 20 Reps
1x 15 Reps
1 x 12 Reps
1x 10 Reps
*Increase in weight each set
*Rest 60 sec b/w sets

D. 4 Sets:
D1. Smith Machine RDL x 12 Reps
*Rest 60 sec b/w sets
*Can sub with barbell 

E. 4 Sets:
E1. Reverse Hack Squat (Increase in weight each set)
1 x 12 Reps
1 x 10 Reps
2 x 8  Reps
*Rest 60 sec b/w sets
** Sub with low bar back squat if needed

F. 3 Sets (Superset):
F1. Machine Lying Hamstring Curls x 15 Reps
F2. Machine Abduction x 15 Reps
*Rest 60 sec b/w sets
** you can sub with dumbbell leg curls & banded abduction if needed

G. Calves x 4 Sets (optional):
G1. Standing Calf Raises x 15 Reps
*Rest 60 sec b/w sets
(I used the donkey calf raise machine which I love if you have one!)

A. Glute Activation Warm Up x 2 Sets:
A1. 45 Degree Hyper x 18 Reps (1 Sec Pause at Top of each Rep)
*Rest 60 sec b/w sets

- Begin with your upper body aligned with your lower body and your arms crossed over your chest. In other words, your torso should form a straight line from head to toe, with your spine in a neutral position.
- Bend at the waist to lower your torso toward the floor. When your waist reaches roughly a 90-degree angle, contract your lower-back muscles to lift your torso back to the start position.

45 Degree Hyper

B.  3 Sets:
B1. Single Leg Glute Focused 45 Degree Hyper x 10 Reps (each leg) 
*Rest 60 sec b/w sets

- Set up inside a 45-degree hyper and lock only one leg into the foot pad with the other leg resting on top of the other side. The upper body should have a neutral spine and tucked chin, with no excessive arching of the low back
- Hinge at the hips and lower the upper body without rounding the spine until a stretch is felt in the hamstrings. Make sure no rotation occurs at the torso throughout the exercise.
- Use the hamstring to pull the torso back in line with the legs and finish with the glutes

Single Leg 45 Degree Hyper

C. 4 Sets:
C1. Hip Thrust (can use smith machine like I did if you prefer)
1x 20 Reps
1x 15 Reps
1x 12 Reps
1x 10 Reps
*Increase in weight each set
*Rest 60 sec b/w sets

- Sit on the ground with a bench behind you, bending your knees so your feet are planted on the ground and holding a barbell resting below your hips.
- Lean back so your shoulders are on the bench and position the bar above your hips. 
- Drive your hips up lifting the bar. In the top position your knees should be bent at 90°
- Pause for a few seconds
- Slowly lower yourself back down to starting position

Barbell hip thrust

D. 4 Sets:
D1. Smith Machine RDL x 12 Reps
*Rest 60 sec b/w sets
*Can sub with barbell 

- Position the Smith bar to just above knee level.
- Stand with your feet shoulder-width apart and flare your feet out around 15 degrees.
- Lift your chest up and brace your abs to create full-body tension.
- Grab the bar with an overhand grip so that your hands are just outside your thighs.
"Pack" your lats by externally rotating your shoulders (essentially the opposite of a shrug).
- Bend your knee slightly and push your hip straight back while maintaining a neutral spine and keeping your chest up.
- Go as deep as you comfortably can. Just below knee-level is a typical RDL depth, and there's no need to touch the plates to the floor.
- Reverse the rep by simultaneously driving your hips forwards and your chest up

Smith Machine RDL

E. 4 Sets:
E1. Reverse Hack Squat (Increase in weight each set)
1 x 12 Reps
1 x 10 Reps
2 x 8  Reps
*Rest 60 sec b/w sets

- Start with a shoulder width stance
- Push your hips back and down
- Keep your knees in line with your toes and your chest up
- Reach parallel
- Extend your legs to come up

Reverse hack squat

F. 3 Sets (Superset):
F1. Machine Lying Hamstring Curls x 15 Reps
F2. Machine Abduction x 15 Reps
*Rest 60 sec b/w sets

Can sub with lying banded/dumbbell hamstring curls,  or slider/stability ball leg curls

Lie face down on the leg curl machine, stretching your legs out fully. The roller pad should rest a few inches over your calves, just above the heels. Grasp the support handles on each side of the machine.

Exhale and flex your knees, pulling your ankles as close to your buttocks as you can. Keep your hips firmly on the bench.
Hold briefly.
Inhale as you return your feet to the starting position in a slow and controlled movement.

Lying hamstring curl

- Exhale as you push against the pads with your knees until your hips are fully abducted.
- Inhale as you reverse the movement and return your legs to the starting position.
- To emphasize the activation of your gluteus maximus, sit upright or even lean forward a little. To emphasize the activation of your gluteus medius, sit back.
- Do not allow the weight plates to come crashing down as you reverse the movement; keep the weight plates suspended.

Machine hip abduction

Superset

G. Finisher x 4 Sets:
G1. Standing Calf Raises x 15 Reps
*Rest 60 sec b/w sets

- Place shoulders under pads provided & position your toes forward. The balls of your feet should be secured on top of the calf block with the heels extending off it. Push the lever up by extending your hips & knees until your torso is standing erect. The knees should be kept with a slight bend; never locked. 
- Raise your heels as you breathe out by extending your ankles as high as possible and flexing your calf. Ensure that the knee is kept stationary at all times. There should be no bending at any time. Hold the contracted position by a second before you start to go back down.
- Go back slowly to the starting position as you breathe in by lowering your heels as you bend the ankles until calves are stretched.

My Glute & Hamstring Focused Gym Workout from today!

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