Leg Workout | Hams and Glutes скачать в хорошем качестве

Leg Workout | Hams and Glutes

Full workout below. Let me take you through a brutal ham and glute workout within my 2018 offseason. I will give you the reasons behind my exercise selection and order. Also, teach you how to set up for the most optimal execution. Blog: http://www.j3sportsrd.com/blog/ For coaching services: www.j3sportsrd.com/services/ Instagram: @johnjewett3 email: ironlinknutrition@yahoo.com LEGS WORKOUT A HAM GLUTE 1. WIDE STANCE SMITH MACHINE SQUAT: Work up to a max out set of 8-10 reps. Decrease weight on second set for max out set of 15-20 reps. 2. ROMANIAN DEADLIFT: Work up to max out set of 8-12 reps. On the second set decrease weight and go for a max out set of 15-20 reps. Only go as low as the hams strings allow, keep a neutral spin. DO NOT stand up straight with the weight I want constant tension. Pause every rep for one second in the bottom position. 3. SUPER SET: Each Exercise performed for 3 sets. 60 sec rest after each exercise then move to next set. First set should be max out of 15 reps on both exercises. a. REVERSE HYPEREXTENSION OR 45 Degree Back Raise: Full range of motion, slight pause at top of lift b. LYING LEG CURL: Keep hips pushed into pad. 3 second eccentric phase. 4. WIDE STANCE LEG PRESS. Work up to a max out set of 40 reps. Perform one more set with same weight for another 30-40 reps. Keep feet high and wide. Constant tension throughout lift.