CALISTHENICS GLUTES & HAMSTRINGS WORKOUT - Bodyweight Only | Day Three
The timer will be on for 45 seconds each set with no rest between 4 sets to make each giant set! We will have 20 seconds rest between each giant set!
Each giant set will be performed for 2 sets however most of the giant sets involve all on one side then the next giant set bring the opposite side!
For this glute & hamstring workout, you will simply need your mat and a chair/bench for single leg hip thrusts!
Ankle weights can be added at the beginning if you prefer!
X OVER
PULSE!
DIAGONAL LIFT
DIAGONAL PULSE!
DONKEY LIFT
HOLD!
DONKEY X OVER
PULSE!
HAMSTRING LIFT
HOLD!
REVERSE PLANK LIFT
HOLD!
X1 LEG HIP THRUST
PULSE!
HOLD!
HAMSTRING LIFT (same leg)
FEET TOGETHER GLUTE SQUEEZE
LEGS EXTEND LIFT
PULSES!
OPEN & CLOSE!
SUMO 1 1/2 REPS
1/2 REPS!
RDL TO SUMO (stand inbetween)
RDL TO SUMO (no standing inbetween)
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