Grab dumbbells, a bench, a mat, and a mini band for this 25 minute glute and hamstring drop set strength workout. For resistance reference, I have a pair of 25lb and 15lb dumbbells. For the mini band, I am recomending medium/moderate-heavier(ish) resistance. If you do not have a bench, replace it with something around the house like a chair, ottoman, actual stairs, etc. The band can be latex or fabric. You may want a mat, towel, and hydration around as well.
Today's focus is the glute medius, glute max, and hamstrings. Today's format is dropset supersets. We will perform 2 exercises at a time before taking a break. The first exercise will be the more challenging variation of the superset. We will perform this exercise for 60 seconds with a heavy/challenging weight selection. After that exercise, we either drop the weight, switch up the exercise, and/or switch up the tempo. The second exercise will be performed for 60 seconds, but we will split it up in a 30 second/ 30 second format. We will either change the tempo or make a slight change to the exercise again. After each superset, we will have a 15 second recovery before moving on to a new superset.
I am using 25lb and 15lb DBs throughout. I will always tell you what I am using, but you and I may need different weight selections to feel challenged. You may be able to go heavier than me, or you may need to go lighter than me. Find a weight selection that feels challenging for you while maintaining really great form throughout. To make this workout feel challenging, be sure to push the weight on that first exercise. Ideally we want to get within 2 reps left in the tank (2RIR) before making the drop.
There will be a demo/upcoming exercise in the upper left hand corner of your screen. You and I do not have to go at the same speed/tempo. Find a pace/speed/weight selection that feels challenging for *you*. I hope you enjoy this one! Let me know how it goes in the comments below!
Skip to 2:55 to begin workout
Total Workout time: Approx 27 minutes
Total Time with Stretching: Approx 30 minutes
Month 1 30 Day Workout Program: • Month One: 30 Day Work...
Month 2 30 Day Workout Program: • Month Two: 30 Day Work...
Month 3 30 Day Workout Program: Month 3 30 Day Workout Program: • Month Three: 30 Day St...
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Workout
60 sec, 60 sec (split 30/30), 15 second recovery
DB/Banded Bridge Slow
DB/Banded Bridge 1 to 1/4 rep/ Pulses
DB Ham Curl slow
DB Ham Curl 1 to 1/4 rep / normal tempo
Banded mod side plank with abduction L
Banded clamshell with hip lift / clamshells top ROM L
(match on right side)
DB single leg RDL L
DB Bstance RDL slow / Normal tempo L
(match on right side)
DB Single Leg Hip Thrust L
DB Bstance hip thrust 1 to 1/4 rep / normal tempo L
(match on right)
DB Hinged Reverse Lunge L
DB Static Lunge 1 to 1/4 rep / Normal tempo L
(match on right side)
DB straight leg deadlift slow
DB SL deadlift 1 to 1/4 rep/ normal tempo
DB/banded feet elevated top ROM bridge
DB/Banded feet elevated bridge 1 to 1/4 rep / pulses/hold
Additional Add-Ons to Compliment this Workout:
Stretch
13 Minute Mid/Upper Back Stretch: • 13 Minute Mid/Upper Ba...
20 Minute Lower Back Stretch (gentle, relaxing): • 20 Minute Lower Back R...
15 Minute Neck and Shoulder: • 15 Minute Neck and Sho...
15 Minute Hip Stretch: • 15 Minute Stretch for ...
25 Minute Full Body Stretch: • 25 Minute Full Body St...
15 Minute Daily Stretch (Full Body): • 15 Minute Daily Full B...
15 Minute Upper Body Stretch: • 15 Minute Upper Body M...
25 Minute Upper Body:
• 25 Minute Upper Body D...
25 Minute Quads/Inner Thighs/ Glutes: • 25 Minute Glute Quad a...
Cardio
30 Minute Continuous Cardio and Core, No Breaks: • 30 Minute Continuous C...
30 Minute Low Impact Cardio, No Breaks: • 30 Minute Low Impact C...
10 Minute HIIT Cardio: • 10 Minute Cardio HIIT ...
15 Minute Cardio (Kickboxing Inspired, No Equipment): • 15 Minute Cardio Worko...
15 Minute Cardio (Legs, Continuous): • 15 Minute Bodyweight O...
Abs
10 Minute Abs: • 10 Minute Ab Workout |...
10 Minute Lower Ab Workout: • 10 Minute Lower Ab Wor...
20 Minute Full Core Workout: • 20 Minute Full Core Wo...
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