?  Glutes & Hams Workout   Sam Sweeney aka mrs.sweendogg

? Glutes & Hams Workout Sam Sweeney aka mrs.sweendogg

December 2, 2021 0 By FitnessTips

Who doesn’t appreciate a good ol’ fashioned leg day? This Glutes and hamstrings workout is packed with training techniques from Sam Sweeney. Give them a try and let us know what you think. ????
► 10 Best Leg Exercises for Building Muscle: https://bbcom.me/3jBw39W
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1. Superset
a. Banded Romanian Deadlift 4 sets, 6-8 reps
b. Banded Hip Hinge: 4 sets, 15 reps
2. Superset
a. Banded Back Squat: 4 sets, 5 reps
b. Walking Lunges: 4 sets, 10 reps each leg (20 reps total)
3. Giant Set
a. Abduction Variation: 3 sets, 15 reps
b. Hamstring Curls: 3 sets, 6-8 half reps from top + 6-8 reps full
c. Calf Raises: 3 sets, 12-15 reps

Banded Romanian Deadlift
The band allows the RDL to be loaded at the top and bottom of the rep. @zahler_bodybuilding_systems showed us this variation a good while ago now and it’s still a favorite.??.

Banded Back Squat
Explosive on the concentric portion of the movement and slow and controlled on the eccentric/lowering portion. The band allows the movement to be heavier at the top portion of the Rep, when the band is stretched the most. As you lower, the tension will be less. The elasticity of the band forces much more stabilization and control to get through each Rep. the benefits of using bands in your training are endless

Abduction Machine
The positioning of this variation allows this movement to favor the glutes/Glute med over the abductors. Butt is situated forward on the seat, pelvis is tilted up and glutes are contracted before starting the reps. Keep the chin tucked and control the ROM. ROM will be slightly less than a standard abduction. Shoutout to @jimmyquads for the knowledge on this one. Still my favorite way to use this machine.

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