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Sarah HerseSarah Herse
/Body 2.0 Advanced Gym

W1/D3 - Lower Body (Glutes & Hamstring Focused)

4.9|60Β min|12 comments
Gym
Strength
Glutes
Lower Body
Bodybuilding
Glutes
Advanced
A. Warm-up x 3 sets A1. Standing twists x 10 reps A2. Air squats x 10 reps A3. Bodyweight reverse lunges alternating x 10 reps (5/side) A4. Banded glute bridges x 10 reps B. 4 Sets B1. Smith Machine (or regular barbell) Hip Thrust 1 x 20 with empty bar (focus on squeeze at the top) 3 x 15 @ RPE 7-8 *Rest 1 min between sets C. 3 Sets C1. Sumo Barbell RDL x 12 reps *Rest 1 min between sets *Find a moderate weights (~50% of deadlift 1RM) and focus on externally rotating hips, pushing hips back and squeezing glutes at the top D. 3 Sets D1. Dumbbell lateral step ups x 10/side *Rest 40 seconds between sets *Use a low box/step or stack plates E. 3 Sets E1. Seated machine hamstring curl x 12 reps E2. Banded lateral walks in place x 30 reps (15/side, alternating) *Rest 20 sec between sets **You can sub with lying hamstring curl machine if your gym doesn't have a seated version F. 3 Sets F1. Single leg dumbbell RDL to reverse lunge x 8 reps of complex /leg *Rest 1 min between sets


Community

D
Diana β€’ 5mo ago
Excellent
G
Gisele β€’ 10mo ago
Perfect! 😍😍😍
D
Diana β€’ 1y ago
Excellent as alwaysβ€οΈπŸ‘πŸ‘πŸ‘
K
Kelly β€’ 1y ago
Such a small band…that brings so much pain 🀣 Great workout Sarah I’m loving this program!!
M
Marybelle β€’ 1y ago
Love it! Hard work is paying off. Building the core and πŸ‘!!!

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