Скачать или смотреть Glutes & Hams Pump: Heavy + Controlled Reps | SURGE DAY 27

This focused strength session is built to grow and activate your glutes & hamstrings through intentional tempo and volume. We kick things off with a few banded sets, then move into straight sets using a format of 40 seconds work, 20 seconds rest, with 40 seconds between exercises. Each movement is performed for 3 total sets to fully fatigue and fire up those glutes & hammies. I'm using 25s, 35s, 71 lbs, a booty band, loop bench, and hip thrust belt - but feel free to sub in a dumbbell on your hips or use a heavy resistance band if that suits your setup better. This one’s all about that controlled burn—slow, strong, and powerful.

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Here's what I'll be using for equipment:
1 X 25 LBS | 12 KG
2 X 35 LBS | 16 KG
1 X 71 LBS | 32 KG
BENCH/CHAIR
BOOTY & LOOP BANDS

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 Pump: Heavy + Controlled Reps | SURGE DAY 27 Workout Details:

00:00 INTRO

00:19 WARMUP:
MOD JACKS
SQUAT & KNEE ROT’N [ALT PART 1 @ 02:03-02:26
ALT GOOD MORNING
R LEG SWING
L LEG SWING

LIZARD LUNGE
KNEELING HIP ROT’N
ALT HIP ROT’N
R CLAM
L CLAM

BANDED START
40 SEC BREAK. UP 1ST-4TH

40 SEC WORK/ 10 SEC REST

08:29 ABDUCTION
BANDED RAISES [tip: band optional]
R BANDED ABDUCTION
L BANDED ABDUCTION

12:19 R DONKEY KICK 25 LBS
L DONKEY KICK
X 3

18:39 HIP THRUST 2 X 35 LBS [tip: tuck your pelvis, lift with glutes. Feel free to use a DB on your hips instead of the belt]
X 3

22:00 HAMS THRUST [tip: feet further away, hamstrings in focus]
X 3

26:20 SUMO SQUAT 71 LBS [tip: lean fwd to activate glutes more]
X 3

28:40 SUMO RDL
X3

32:01 R WALL BSS 35 LBS [tip: front heel drives the work - use wall only for balance]
L WALL BSS
X 3

38:21 R WALL RDL [tip: Push hips back, slight bend in front knee, chest stays up.]
L WALL RDL
X 3

44:13 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.