Intro
Required equipment
No equipment
Muscles
Standard
Warm-up
Maintain a moderate, steady pace to prepare the body without depleting the energy needed for strength training.
40 seconds - 50 seconds
This set is only intended to activate the glutes. Raise your hips without aiming for fatigue.
12 - 15 Repetitions
Perform controlled circles in both directions using a comfortable range of motion.
30 seconds - 40 seconds
Superset
Main
Do each exercise back to back without resting between them. Rest after completing the pair.
Use a full range of motion you can control, keeping your knees aligned with your feet. Aim for about two repetitions in reserve. Once you can complete 20 repetitions on every set for two exposures, progress to a more demanding unilateral variation such as the Split Squat and restart at the lower end of the range. Read more Read less
Use a full range of motion you can control, keeping your knees aligned with your feet. Aim for about two repetitions in reserve. Once you can complete 20 repetitions on every set for two exposures, progress to a more demanding unilateral variation such as the Split Squat and restart at the lower end of the range.
Set
1: 12 - 20 Repetitions
Set
2: 12 - 20 Repetitions
Set
3: 12 - 20 Repetitions
Set
4: 12 - 20 Repetitions
Chain without rest
Superset
Main
Do each exercise back to back without resting between them. Rest after completing the pair.
Count repetitions per leg. Push your hips back, keep your spine neutral, and stop the range of motion before you lose alignment. Use a light fingertip support against a wall if balance limits hamstring effort. Read more Read less
Count repetitions per leg. Push your hips back, keep your spine neutral, and stop the range of motion before you lose alignment. Use a light fingertip support against a wall if balance limits hamstring effort.
Set
1: 10 - 15 Repetitions
Set
2: 10 - 15 Repetitions
Set
3: 10 - 15 Repetitions
Set
4: 10 - 15 Repetitions
Chain without rest
Draw your elbows toward your ribs and squeeze your back without excessively lifting your chest. Control the return slowly to maintain tension. Read more Read less
Draw your elbows toward your ribs and squeeze your back without excessively lifting your chest. Control the return slowly to maintain tension.
Set
1: 10 - 20 Repetitions
Set
2: 10 - 20 Repetitions
Set
3: 10 - 20 Repetitions
Set
4: 10 - 20 Repetitions
Rest time : 1 minute
Superset
Main
Do each exercise back to back without resting between them. Rest after completing the pair.
Count repetitions per side. Rise without bouncing and lower under control. Use both legs if balance becomes the limiting factor. Read more Read less
Count repetitions per side. Rise without bouncing and lower under control. Use both legs if balance becomes the limiting factor.
Set
1: 12 - 20 Repetitions
Set
2: 12 - 20 Repetitions
Set
3: 12 - 20 Repetitions
Chain without rest
Keep your lower back in contact with the floor. Bring your knees closer to your chest if you lose that contact. Progress within the time range; once you can hold 40 seconds on every set for two exposures, increase the lever arm by extending your legs farther or placing your arms farther overhead. Read more Read less
Keep your lower back in contact with the floor. Bring your knees closer to your chest if you lose that contact. Progress within the time range; once you can hold 40 seconds on every set for two exposures, increase the lever arm by extending your legs farther or placing your arms farther overhead.
Set
1: 20 seconds - 40 seconds
Set
2: 20 seconds - 40 seconds
Set
3: 20 seconds - 40 seconds
Rest time : 1 minute
Standard
Cool-down
Maintain gentle, steady tension without knee pain or compensatory pelvic movement.
30 seconds - 40 seconds
Stretch the back of the thigh with moderate tension without excessively rounding your lower back.
30 seconds - 40 seconds
Gently open the chest with your shoulders down, without forcing the range of motion.
30 seconds - 40 seconds
This workout is part of a complete program.
View program