Glutes & Hamstrings
Routine 09 - Glutes & Hamstrings Burn
LEVEL
Intermediate
EQUIPMENT
Dumbbells + Mini Band (optional)
DURATION
35-45 min
Rutina de mayor intensidad enfocada en glúteos y hamstrings, con énfasis en tensión continua, control y resistencia muscular.
01
WARM UP
WARM UP
2 rounds:
- 15 Banded Abductions
- 12 Glute Bridges
- 10 Good Mornings
- 10 Reverse Lunges (5/5)
- 10 Squats
02
STRENGTH
STRENGTH
Part A - 3 sets
- 12 Dumbbell Romanian Deadlifts
- 10/10 Dumbbell Reverse Lunges
- 15 Banded Hip Abductions
Part B - 3 sets
- 12 Sumo Dumbbell Squats
- 15 Frog Pumps
- 20 sec Glute Bridge Hold
03
WORKOUT
WORKOUT
AMRAP - 8 MIN
- 10 Dumbbell RDL
- 12 Sumo Squats
- 12 Glute Bridges
- 20 Banded Abductions
REST TIME
60-90 sec between strength sets unless otherwise indicated.
TRAINING TIPS
Mantén tensión continua en glúteos y hamstrings y evita acelerar las repeticiones al fatigarte.
MODIFICATIONS
La mini band es opcional. Reduce repeticiones o utiliza menos peso.
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