It seems like I’m always and forever working on building fuller, rounder, more muscular glutes. And then I really want to see the hamstrings pop from the sides (someone once told me it should look like a camel’s back!). Today’s focus was on gluten and hamstrings, but with mostly unilateral (one side at a time) exercises. If I started off one set of a certain exercise with the right leg, during the next set of exercises, I made sure to lead off with the left leg. Because it was primarily single leg work, I kept the weight rather light and really focused on the squeeze throughout the entire range of the movement, pausing at the top of the movement.
- Prone Leg Curls, single leg 4 sets of 20 reps, each side
- Single Leg Smith Machine Lunges 4 sets of 15 reps each leg
- Glute Press 4 sets of 20 reps, each leg (if you don’t have this machine, you can use the leg curl machine and kick up on the pad as you kneel below the machine)
- Leg Press, single leg 3 sets of 20 reps (make sure your feet are high up on the foot plate and that you are pushing through your heels)
- Straight Leg Dumbell Dead Lifts (THIS IS DOUBLE LEGGED) 3 sets, 15 – 20 reps
- Hip Extensions 3 sets, 15 reps (no weight, make sure to squeeze and hold at the top, slight hyperextension)
STRETCH AND ROLL WHEN DONE!!!!!
