1.Warm up:
Ensure to complete a dynamic warm up before starting this session! This can include the following but are not limited to:- Brisk walk on the treadmill
- Leg swings.
- Bodyweights squats
- Hip rotations
1. Hip Thrusts
Targeted Muscles: Hamstrings, Glutes, Lower Back (Erector Spinae)
Technique:
- Place your upper back against the edge of a bench and have a barbell positioned over your hips. You can use a pad or towel for comfort!
- Roll the barbell into position, then plant your feet flat on the ground, about shoulder-width apart. Your knees should be bent at a 90-degree angle.
- Engage your core and push through your heels as you thrust your hips upward, extending your hips fully at the top of the movement. Squeeze your glutes tightly.
- Lower your hips back down in a controlled manner until they are just above the ground, or until you reach the starting position.
Sets and Reps: 4 sets of 8-10 reps
Tip: Keep your back straight throughout the movement and avoid overextending your lower back. Ensure your feet are stable and your knees do not collapse inward!
2. Romanian Deadlifts
Muscles Targeted: Hamstrings, Glutes, Lower Back (Erector Spinae)
Technique:
- Stand with your feet hip-width apart, holding a barbell in front of your thighs with an overhand grip.
- Hinge at your hips, keeping your back straight and knees slightly bent.
- Lower the barbell down your legs while maintaining a neutral spine (aim to keep the barbell as close to your legs as possible when in both eccentric and concentric phase).
- Engage your glutes and hamstrings to lift the barbell back up to the starting position.
Sets and Reps: 3 sets of 10-12 reps
Tip: Focus on pushing your hips back rather than bending at the waist to emphasize the hamstrings and glutes. Think of a rope that has been placed over your hips and is pulling you back – this will allow for a natural hinge!!!
3. Bulgarian Split Squats
Targeted Muscles: Quadriceps, Hamstrings, Glutes
Technique:
- Stand a few feet in front of a platform/bench, with one foot elevated.
- Hold a pair of dumbbells at your sides or use a Smith machine/barbell.
- Sit on the edge of the bench and straighten one leg out, once straight, then step onto this foot – this gives the correct positioning for your set.
- Lower down until you feel a stretch in the glutes.
- Maintain a straight back and push through the front foot to come up to your starting position.
Sets and Reps: 3 sets of 8-10 reps per leg.
Form Tips:
- Keep your torso upright.
- Don’t let the front knee extend past the toes.
- Maintain control to maximize muscle stretch and contraction.
4. Single Leg Cable Kickbacks
Targeted Muscles: Glutes, Hamstrings
Technique:
- Attach an ankle strap to the low pulley of a cable machine and adjust the weight to suit you.
- Stand facing the machine and secure the ankle strap around one ankle.
- Hold onto the machine for support and slightly lean forward, keeping your torso stable.
- With a slight bend in your supporting knee, lift the strapped leg behind you, keeping it straight. Squeeze your glutes at the top of the movement. Aim for the back corner.
- Slowly lower the leg back to the starting position.
Sets and Reps: 3 sets of 12-15 reps per leg
Tip: Keep your movements controlled and focus on engaging your glutes throughout the exercise. Avoid swinging your leg or using momentum. Use a 20kg plate to stand on your non-working leg to allow for more range of motion (ROM).
5. Calf Raises
Targeted Muscles: Gastrocnemius (Upper Calf), Soleus (Lower Calf)
Technique:
- Stand with your feet shoulder-width apart on the edge of the calf machine, with your heels hanging off.
- Push through the balls of your feet to raise your heels as high as possible.
- Slowly lower your heels back down below the level of the step to fully stretch your calves.
Sets and Reps: 3 sets of 15-20 reps
Ensure to finish the session by completing a cool down to relax and slow down the muscles! Some exercises can include:
- Quad stretch
- Glute stretch
- Hamstring stretch
- Calf stretch
- Back stretches
