WARM UP
WARM UP
2 rounds:
- 12 Glute Bridges
- 10 Hip Hinges
- 10 Walking Lunges (5/5)
- 10 Frog Pumps
- 20 Butt Kicks
2 rounds:
- 12 Glute Bridges
- 10 Hip Hinges
- 10 Walking Lunges (5/5)
- 10 Frog Pumps
- 20 Butt Kicks
← BACK TO WORKOUT ROUTINES
← VIEW ALL WORKOUT ROUTINES
Glutes & Hamstrings
Routine 05 - Glutes & Hamstrings Strength
Rutina enfocada en desarrollar fuerza en glúteos y hamstring mediante mayor volumen de trabajo y movimientos controlados de tren inferior. o
01
02
STRENGTH
STRENGTH
Part A - 3 sets
- 10-12 Dumbbell Romanian Deadlifts
- 12 Dumbbell Glute Bridges
- 10/10 Reverse Lunges
Part B - 3 sets
- 12 Sumo Squats
- 12/12 Single-Leg Glute Bridges
Part A - 3 sets
- 10-12 Dumbbell Romanian Deadlifts
- 12 Dumbbell Glute Bridges
- 10/10 Reverse Lunges
Part B - 3 sets
- 12 Sumo Squats
- 12/12 Single-Leg Glute Bridges
03
WORKOUT
WORKOUT
EVERY 2 MIN x 4
- 10 Dumbbell RDL
- 12 Glute Bridges
- 10 Alternating Lunges (5/5)
- Rest remaining time
EVERY 2 MIN x 4
- 10 Dumbbell RDL
- 12 Glute Bridges
- 10 Alternating Lunges (5/5)
- Rest remaining time
REST TIME
60-90 sec between strength sets unless otherwise indicated.
TRAINING TIPS
Selecciona una carga retante pero que permita mantener la técnica durante todas las series.
MODIFICATIONS
Reduce la carga o realiza el single-leg bridge con ambos pies apoyados.