Legs: Hamstrings and Glutes 2

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Welcome to the second installment of Legs: Hamstrings and Glutes. I hope to give some different exercises and tools that are more aligned with the typical equipment inside a “common” gym. 

 

We we will post a video of these different exercises later this week to give you even more ways to properly exceute this program. Below will be a detailed outline of how these exercises should go and feel.

 

A1. SEATED HAMSTRING CURL MACHINE  

This exercise will place emphasis on the “stretching” or lengthening portion of the hamstring. Make sure to fully lock yourself into the machine, hips and lower back locked into the seat and the top of the pad jamming into your thigh.  

B1. BB RDL (TOES ELEVATED) 

For this exercise, focusing on pushing the hips back and forward instead of worrying where the bar goes. Simply drive into the ground to allow you to squeeze muscles instead of worrying about “fully” standing up at the top

B2. 45 DEGREE HIP EXTENSIONS

Make sure to only use the range in which you can squeeze your glutes together. I’m the way down keep your pelvis stable by keep your torso directly in line with your hips  

C1. LYING LEG CURL MACHINE

Drive your thigh bone into the pad as hard as you can to allow for no other excessive movement execspt for what you Hamstrings can do.  

C2. BB WALKING LUNGES

For walking lunges and any lunge in that matter, the main thought we need to keep in mind is how well our foot and it’s support are transferring force from the ground into our musculatures. Keep your toes spread out, maintain a rigid arch and maintain pressure across your entire mid foot.

Zak BrennanComment