GLUTES & HAMSTRING WORKOUT - Lower Body | Pyramid Series Day 3


 For this lower body workout you will need a pair of dumbbells or one larger dumbbell or kettlebell or barbell. The dumbbell I am using for your reference is 40lb.

The timer for each set will be as below (the 15 seconds related to the rest period between each set!) 30 15 45 15 60 15 45 15 30 15 HIP THRUST w/ PAUSE HIP THRUST SUMO SQUATS RDLs HAMSTRING THRUST HAMSTRING THRUST HOLD SUMO TO RDL PLIÉ SQUATS Finisher: 15/15/15/15/15 PLIÉ PULSES! FULL RANGE! PLIÉ PULSES! FULL RANGE! HOLD! This is very intense!! But only if you make it so!! Use your band to the max! Every single rep of hip thrust, push against the band to target outer glutes & the abductors! The core in involved a lot throughout, particularly in hip thrusts so brace when at top of the movement! Let’s fully engage those glutes!



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