| Hamstring and Glute Annihilator |
|
Superset the following two exercises.
Romanian Deadlifts w/barbell:
Set #1: Weight:
225 lbs Reps:
8 Rest: 10
seconds
Smith Machine Lunge:
Set #1: Weight:
225 lbs Reps:
10 per leg Rest:
60 seconds
Romanian Deadlifts w/barbell:
Set #2: Weight:
225 lbs Reps:
8 Rest: 10
seconds
Smith Machine Lunge:
Set #2: Weight:
225 lbs Reps:
8 per leg Rest:
80 seconds
Romanian Deadlifts w/barbell:
Set #3: Weight:
225 lbs Reps:
8 Rest: 10
seconds
Smith Machine Lunge:
Set #3: Weight:
225 lbs Reps:
8 per leg Rest:
70 seconds
Plyometric Jump Lunges:
Set #1: Weight:
Body Reps:
15 per leg Rest:
60 seconds
Single Leg Dead Lift w/barbell:
Set #1: Weight:
135 lbs Reps:
8 per leg Rest:
60 seconds
Set #2: Weight:
135 lbs Reps:
8 per leg Rest:
70 seconds
Set #3: Weight:
135 lbs Reps:
6 per leg Rest:
60 seconds
Plyometric Jump Lunges:
Set #2: Weight:
Body Reps:
12 per leg Rest:
60 seconds
Note: Some people use their free leg as a counter balance, meaning they let it raise up behind them as they lower the bar down. As for me, I like to use an aerobic step so that my free leg is touching the floor with my toes but it does not aid in the movement until the working leg needs some assistance. Plus, you can hold the bar so that the weight is not equally balanced in your hands so that is an even greater work load placed on the leg doing the work along with your core muscles. Or you could utilize dumbbells that are either offset in weight or a single dumbbell held in the opposite hand of the working side. Although, you could hold it in the hand that is the same side of the working leg to get a different feel. You will notice a completely different feel when you do switch the hands. To take it to an even more advanced level switch hands as you are doing the exercise. Does this make sense to y'all? If not let me know and I will get more in depth with the description.
Single Leg Press: (go deep,
put the knee of the working leg in your face!!!)
Set #1: Weight:
220 lbs Reps:
16 Rest: 80
seconds
Set #2: Weight:
220 lbs Reps:
14 Rest: 80
seconds
Set #3: Weight:
220 lbs Reps:
12 Rest: 60
seconds
Leg Extension:
Set #1: Weight:
180 lbs Reps:
18 Rest: 45
seconds
Standing Leg Curl:
Set #1: Weight:
40 lbs Reps:
15 Rest: 45
seconds
Leg Extension:
Set #2: Weight:
200 lbs Reps:
14 Rest: 45
seconds
Standing Leg Curl:
Set #2: Weight:
40 lbs Reps:
13 Rest: Work
Out Complete