3 Set x 8-12 reps for each exercise
Romanian Deadlift (with dumbells)
Hold the dumbells with arms extended. The dumbell should be close to your body and slightly bend knees. Feet should be shoulder width apart
Lower the bat by pushing your hips back and hinge forward
You will feel a stretch on in your hamstrings. Pull back into starting position
Muscle worked:
Hamstrings & Glutes
Bulgarian Split Squats (glutes focused)
Stand straight and elevate your foot on a bench or higher surface
Stand a step away and lunge down until your leg is in a 90 degree angle and parallel to the ground.
For more glutes focused slightly bend forward and take a wider stance for a deeper lunge
Muscles Worked:
Glutes & Quads
Hip Thrusts
Start of seated and rest your shoulder blades on a bench or anything stable.
Place weights on your hips( if using a bar
Extend your hips upwards driving through your feet.
Keep chin tucked in
Muscles Worked:
Glutes
Hyper extensions
Lie your thighs onto the padding(hips just over padding) and hook feet onto foot support
Cross your arms across your chest or place behind head. Turn your feet outwards. Round your upper back and tuck your chin pads
Muscles Worked:
Lower back, Glutes & Hamstring
Reverse Lunge (Smith machine)
Stand with your feet shoulder width apart and slightly facing outwards. Place bar on upper back
Unhook the bar and roll your shoulders back.
Step one foot back and bend your knees lowering your legs and get close to the floor without touching it.
Repeat
Muscles Worked:
Quads & Glutes
Sumo squats ( with dumbells)
Place your feet wider than your shoulder width apart. Slightly point your toes outwards.Hold your dumbell.
Spine should be neutral( tuck tailbone in and draw belly in towards spine.
Bend knees and squat down.
Muscles Worked:
Quads & Glutes
