“Back of the Legs Day”
We decided to name this “Back of the Legs Day” because the 3 movements you see all work the muscles behind your legs.
This workout will have your glutes sore!
Hip Thrusts are a glute exercise designed to improve your strength, speed and power by teaching optimal hip extension. Great for athletes to create acceleration and explosiveness!
TRX Hamstring Curls
The TRX hamstring curl is a killer, designed to improve strength primarily in your hamstrings, your abdominals and calves. Another excellent exercise to create speed and power. The TRX version is much demanding than a normal hamstring curl, this movement will put all of your weight on your hamstrings, you’ll be lucky to get to the 5 rep mark!
The Sumo deadlift is a very powerful exercise to help develop your hips, glutes and lower back muscles. It is a more technical list than the conventional deadlift and takes some time getting use it. The sumo deadlift uses a ton of strength from your body, it will pack on muscle all over your body. It will also help develop your grip and abdominal strength, not to mention your hamstrings and glutes.
This is very important for the workout your about to do, hop on the Cybex elliptical machine for 5-10 minutes to warm your legs up. Stretch all the muscles in your legs with an extra focus on the glutes, hamstrings and calves.
BODY WEIGHT | 2 SETS | 10 REPS
WEIGHTED BARBELL | 5 SETS | 10 REPS
30 SECOND REST
Warm up with a few bodyweight hip thrusts, place the bench in front of the dumbbell rack so it won’t move when you lean up against it. Sit in front of the bench with the padding just under your shoulder blades and your arms spread across it for stability. Perform 2 sets of 10 reps each.
Once you pile some weight on the bar, use a yoga mat or a barbell pad to place over your hips when performing the exercise, if your unfamiliar with the movement as Luke or Brandon and we can show you. It’s a bit difficult to get the hang of. Start by taking a deep breath in, explode your hips upwards to the top of the lift, squeeze your glutes for the entire movement but put extra focus on the top of the lift. Let your breath out as you push the weight up. Drive through your heels, come down smoothly with your core braced the entire time.
TRX HAMSTRING CURLS
5 SETS | 5 REPS
30 SECOND REST
The TRX Hamstring curl is not an easy exercise to perform, start my inserting your heels into the TRX straps, lay on the floor, lift your body into a plank position, when ready drive your heels down and into your bum. Engage your core the entire movement. Slowly let down your legs bck to the plank position.
5 SETS | 10 REPS
30 SECOND BREAK
Begin with a bar loaded on the ground. Approach the bar so that the bar intersects the middle of the feet. The feet should be set very wide, near the collars. Bend at the hips to grip the bar. The arms should be directly below the shoulders, inside the legs. Relax the shoulders, which in effect lengthens your arms.
Take a breath, and then lower your hips, looking forward with your head with your chest up. Drive through the floor, spreading your feet apart, with your weight on the back half of your feet. Extend through the hips and knees.
As the bar passes through the knees, lean back and drive the hips into the bar, pulling your shoulder blades together.
Return the weight to the ground by bending at the hips and controlling the weight on the way down.
If you are fatigued by now, take extra time in between sets. This workout is up tempo and should not take more than 45 minutes to do! Have fun and be safe!
Post a picture of you doing this workout with the hash tag #nexusbww for your chance to win a Nexus DryFit t-shirt!
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