For 4 weeks 3 nonconsecutive days a week, alternate between part one and part two workouts (which will have you do one of the workouts twice in the week). Do 3 sets of 15-20 reps of each exercise and rest for 45-30 seconds between sets.
Lunging step-up (works glutes, hamstrings, and quads).
Grab a pair of 5 or 10 pound dumbbells and stand 2 to 3 feet from an exercise bench. Place your right foot on the bench. Drive your right heel down and pull your left leg up. Allow only your left leg first and then you’re right. Repeat, lunging up with your left leg. That’s one rep!
Advance If you feel off balance, use 5 pounders until you nail the form.
1 1/4 Barbell Squat (works erector spinae, glutes, hamstring, and quads)
Place a barbell across your back and stand with your feet hip width apart. Lower your hips until your thighs are parallel to the floor. Push back up a quarter of the way, and then pause before going back down to parallel. Pause again, and then return to start. That’s one rep!
Advance Do this move first. It’s a killer; if you want until the end of your workout, you’ll be too burnt.
Modified Glute-Ham Raise (erector spinae, glutes, and hamstring)
Wrap a towel around the middle of a loaded barbell and place a mat under it. Kneel with your back to the bar and ankles anchored beneath it. Slowly lower your torso. Use your arms to catch yourself when your legs give out. Return to start by pushing up with your arms and raising your torso until you’re kneeling again.
Advance Finish the move with your hands beneath your shoulders, as if you’re at the bottom of a pushup.
Romanian Deadlift (works erector spinae, glutes, and hamstring)
Grab a barbell with an overhead grip (add weight plates once you can do all sets of reps with perfect form), hands shoulder width apart, and stand with your feet hip width apart and knees slightly bent. Hold the barbell with straight arms in front of your thighs. Without rounding your back or changing the bend in your knees, lean forward from your waist while lowering the bar until your torso is parallel to the floor. Pause then rise to start.
Advance To work the glutes and hamstrings as hard as possible push your heels into the floor as you stand.
Cable Pull Through (works glutes, hamstrings, and quads)
Stand about 2 feet from a pulley station set at a very light weight (increase only once you’ve nailed the form), with the cable on the setting closest to the floor. With your back to the station, position your feet shoulder width apart, then bend from your hips as you squat until your thighs are nearly parallel to the floor. Reach back through your legs and grab the handle. Keeping your head up drive your heels into the floor and straighten your legs to standing. Pause then lower your weight and repeat.
Advance For a secure grip use the rope or the handle attachment.
Offset Squat (works glutes and hamstrings)
Grab a 5 to 8 lb dumbbell in your right hand, hold it at your right side and lift your right foot so you are balancing on your left. Raise your right arm straight out in front of you until it’s at shoulder level, and squat down until your thigh is as close to parallel to the floor as possible. Pause for a second and then push back up to start.
Advance Keep the dumbbell as far from your body as you can throughout the squat to work your glutes harder.
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