WOAH! The glutes and the hamstrings are in for a real treat with this lower body strength session! This workout includes loads of variations of the glute bridge and Romanian deadlift, to overload the glutes and hamstring and maximize your muscular build! I will tell you what, the behind is a-burning with this leg day strength workout!
If you want to build a strong bum and legs, this is an awesome workout to help you do just that! We are working a hypertrophy style workout, which means we are working to shape and define the hams and glutes. Make sure to pick a heavy weight that will challenge you for these exercises! Take extra recovery if needed though!
This workout includes 2 rounds plus a burner round to finish out strong! Make sure to follow me for the warm-up or do a warm-up of your own!
GLUTES AND HAMSTRINGS WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
– DUMBBELLS – I used my 7.5kg, 10kg, 12.5kg, & 20kg dumbbells.
– EXERCISE MAT
OPTIONAL EQUIPMENT
– EXERCISE BOX, BENCH, OR A RAISED STURDY SURFACE
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*Modifications If you don’t have a box/chair for some of the exercises, I will also have a modification on screen!
ROUND 1
WORK: 35 REST: 20
4 exercises repeat 3 times in a horizontal format
– BACK SQUAT
– ELEVATED GLUTE BRIDGE
– SINGLE LEG ROMANIAN DEADLIFT
– SWITCH SIDES
ROUND 2
WORK: 35 REST: 20
4 exercises repeat 3 times in a horizontal format
– SUMO ROMANIAN DEADLIFT
– HIP THRUSTS – HOLD AT TOP
– SINGLE LEG ELEVATED GLUTE BRIDGE
– SWITCH SIDES
ROUND 3 BURNER ROUND
WORK 60 REST ONLY ENOUGH TIME TO SWITCH EXERCISES
– GLUTE BRIDGE PULSE
– LONG LEVER GLUTE BRIDGE
Don’t forget to stretch here! https://youtu.be/j3eGFvqThtk
Thanks for working out with me! It’s always better to work out with a friend!
Kaleigh
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? DISCLAIMER ? When beginning any fitness workout or regimen, it is important to consult your physician to ensure this program is right for you. Do not start this program if your health care provider advises otherwise. Any exercises or information on this channel, through videos or comments, is to be used at your own risk. Kaleigh Cohen Fitness will not be responsible or liable for any harm, damage, or injury as a result of any information provided.