Are you bored with your regular workouts and looking for a challenge? Then give this one a try.
Here goes my new Glutes and Hamstring program. This routine focus on the posterior chain. In order to increase the challenge I chose to set up exercises in trisets and supersets. I also used a body weight exercise going to muscle failure as a finisher.
Triset (no rest between exercises, repeat 3 times):
- Slow squats on smith machine – the goal here is to focus on the eccentric part of the movement. So work the descend in four to five counts, then come up in one count, thrusting the hip forward at the end of the movement to engage the glutes. Also chose a weight that is heavy enough to enable you to perform a maximum of 5 repetitions. (working on strength)
- Deadlift with the Hex bar – this is a regular deadlift using full range (from the floor). 10 reps max (working on muscle growth)
- Jumping lunges – body weight, 20 reps. Enjoy the burn (working on endurance).
I am happy to share with you my new work address. I’ll be providing personal training services at G Fitness, Rhodes, NSW, Australia.
3 Rider Boulevard, ground floor, Rhodes, NSW, 2138