Скачать или смотреть Glutes & Hams: Pre-Exhaust Circuits | SURGE DAY 12

This pre-exhaust glutes & hamstrings workout is designed to fully activate and fatigue your target muscles before loading them with heavier compound movements. Using a mix of isolation, activation, and strength-based exercises, we’ll kick off each circuit by firing up the glutes or hamstrings with focused tension, then follow it with compound work to push those muscles under fatigue. The format is 40 seconds of work, 20 seconds of rest, with 40 seconds between circuits. Each circuit is repeated twice. Equipment used: 35 lb dumbbells, 71 lb weight, booty band, and a bench. Expect a serious burn, enhanced muscle engagement, and stronger movement patterns all around. Let’s build from the ground up - literally.

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Here's what I'll be using for equipment:
1 X 35 LBS | 16 KG
1 X 71 LBS | 32 KG
BOOTY BAND
LONG BAND
BENCH/CHAIR

Before starting the workout, I encourage you to choose weights that challenge your individual strength level. Aim for weights that make the last few repetitions of each exercise difficult, yet still manageable with proper form. It's all about finding that sweet spot where you're pushing yourself while maintaining good technique.

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Remember, the timer and repetition counts are merely suggestions – please pause the workout whenever you need to catch your breath, perfect your form, or take a sip of water. When performing squats, ensure your knees stay aligned and avoid inward collapse. During Romanian deadlifts (RDLs), maintain a straight back, an engaged core, lower until you feel a stretch, then rise back up. And for every exercise, engage your core muscles for stability and support.

Thank you for joining in, and I hope you found this glutes & hamstrings workout both challenging and enjoyable! If you have any questions or feedback, don't hesitate to drop them in the comments below. Your input is valuable, and I'm here to support you every step of the way.
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Glutes & Hams: Pre-Exhaust Circuits | SURGE DAY 12 Workout Details:

00:00 INTRO

00:19 WARMUP
SQUAT WALK
ALT GOOD MORNING
SQUAT & KNEE ROT’N
SQUAT INTO HAM STRETCH
ALT RL & REACH
ROLL & REACH
90/90 & OVER
LIZARD LUNGE COMBO
R KNEELING ROT’N
L KNEELING ROT’N

45 sec work
15 sec rest
40 sec between circuits

08:29 Circuit 1 – Glute Activation Pre-Exhaust
R BANDED STANDING KICKBACK
L BANDED STANDING KICKBACK
BANDED GLUTE BRIDGE & ABDUCTION
ALT GLUTE MARCH
REVERSE HYPER & ABDUCTION

REPEAT

19:20 CIRCUIT 2 - HAMSTRING ACTIVATION & PRE-EXHAUST
R BANDED HAMS BRIDGE
L BANDED HAMS BRIDGE
HAMS BRIDGE
BANDED GOOD MORNING

REPEAT

40 sec work
20 sec rest
40 sec between circuits

28:10 CIRCUIT 3 - Unilateral Strength Under Fatigue
R BSS 35 LBS
L BSS
R CURTSY STEP UP [tip: shift weight to right leg, core engaged]
L CURTSY STEP UP

REPEAT

36:51 CIRCUIT 4 - Bilateral Compound Strength
SUMO SQUAT 71 LBS
RDL
HIP THRUST 35 LBS [tip: focus on driving through your heels to maximize glute activation!]
HAMS THRUST [tip: Position feet further away from the bench to target hamstrings, and keep hips controlled as you lift and lower. Drive through your heels!]

REPEAT

45:02 COOLDOWN

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DISCLAIMER:
Please consult your doctor or healthcare professional before beginning any new workouts. The workouts on this page are workouts that I do, and that have worked for me, but they may not be suitable for everyone. All information provided on this page is meant for educational & informational purposes only. Performing any exercises or workouts shown on this page is done at your own risk.