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11.09.19 HAMMIES & GLUTES | FULL BREAKDOWN #DLBdaily

November 09, 2019

11.09.19 HAMMIES & GLUTES | FULL BREAKDOWN #DLBdaily

11/9: LEGS (hams/glutes)

Warm-up: Banded Lateral Walks / Squats

  •   3 rounds - 5 Steps L / 5 Pulsing Squats / 5 step R / 5 Pulsing Squats / 5 L / 5 Pulse / 5 Right / 5 Pulse

1. Box Squats

  •  4 x 5 (at about 70%)

KEY TIPS:

  1. decent slow and don't plop down
  2. stay tight
  3. dont rock back and forth, you loose tightness

2. SS* Lying Leg Curl / Reverse Hack or Vertical

  •  4 x 10 + 5 pulsing
  •  4 x 12/10/8/8

3. Lying Glute Bridge with Band Abduction 

  •  4 x 6-8 DROP single glue hip abduction with no weight

NOTE: add 3 hip abduction in-between each rep

4. SS* Landmine SLDL / Landmine Sumo Squat

  •  4 x 10-12 (2 sec pause on each rep)
  •  4 x 10-12

5. 1.5 Rep Bulgarian Split Squat (Sprinter Stance)

  •  4 x 8-10