Скачать или смотреть My Glutes & Hammies Were DESTROYED By This Workout!

How to make your glutes and hamstrings grow! Try this session guys and give yourself time to recover and I promise you will see results.

Warmup:

5min Walk + lunges
2 set x 20 step curtsy lunges

1a. Cable pull through
SUPERSET
1b. BB stiff leg DL
4set x 12reps each
Rest time: 60s (max 90sec)

2. Pause Hip thrust (2sec pause at the top)
4set x 10-12 reps
Rest time: 45s

3a. DB lying leg curl
SUPERSET
3b. Reverse frog pump
3set x 10reps / 20reps
Rest time: 60s

4. Rumanian DL
3set x 12reps
Rest time: 45s

if you prefer, finish with 20min uphill walk on treadmill

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