Hamstring and Glute-Focused Workout
Warm-Up
Dynamic Stretches:
Hip flexor stretch: 2 rounds of 30 seconds per leg
Hamstring stretch: 2 rounds of 30 seconds per leg
Hip Rotation Warm-Up (All Fours on Yoga Block):
Sets: 2
Reps: 8-10 per leg
Instructions: Start on all fours, with one knee elevated on a yoga block. Rotate the hip upward, moving the lower leg from touching the ground to elevating outward.
Glute Bridges: 2 sets of 12-15 reps
Single-Leg Deadlifts (Bodyweight): 2 sets of 10 reps per leg
Main Workout
Single-Leg Romanian Deadlifts (Elevated Rear Leg on Bench)
Sets: 4
Reps: 8-10 per leg
Instructions: Use dumbbells or a barbell, keeping your back flat and focusing on hamstring engagement as you hinge forward.
Reverse GHD Extensions
Sets: 4
Reps: 10-12
Instructions: Focus on slow, controlled movements, engaging your lower back and glutes during the lift.
Glute Bridges (Weighted or Bodyweight)
Sets: 3
Reps: 12-15
Instructions: Use a barbell, dumbbell, or just bodyweight. Drive through your heels, ensuring full hip extension at the top of each rep.
Single-Leg Elevated Heel Touches
Sets: 3
Reps: 10-12 per leg
Instructions: Stand on one leg with the other foot elevated on a bench behind you. Slightly bend the standing leg and hinge forward to touch your heel or the floor. Focus on glute activation during the descent.
Finisher
Sled Drag (Backward):
Distance: 50 meters
Sets: 3
Instructions: Use moderate to heavy weight, focusing on quads and glutes while maintaining a steady pace.