LEG WORKOUT TO BUILD BIG HAMSTRINGS & GLUTES | Full Workout and Top Tips

This workout is perfect for both MEN & WOMEN of all fitness levels looking to build strong legs focusing on Hamstrings, Glutes and Lower Back. Full workout and a lot of top tips explained to help you throughout the workout.
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Link to Part 1 (Anterior) workout: https://youtu.be/TC8ui7WkOao

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WORKOUT
WARM UP: As shown in the Video

PRE WORKOUT PREP
Pick ATLEAST 2 of these options (better yet all 3)
1. Abductor Machine: 2 x 10
2. Glute Ham Raise: 2 x 10
3. Banded KB Goblet: 2 x 10

MAIN WORKOUT
1A: SUMO DEADS (NO deadstop): 3 x 12/10/8 (2-3sec Tempo)
1B: DEFICIT REVERSE LUNGES: 3 X 10-12 (2-3sec tempo)

2A: BARBELL HIP THRUSTS: 3 x 12/10/10 (2-3sec tempo and pause at the top)
2B: HEAVY DB Split Stance RDL 3 x 10/8/8 Both sides (2sec eccentric tempo)

3A: LEG CURL (UPRIGHT) 3 X 10
3B: LYING LEG CURL 3 X 8-10 or till Failure

WORKOUT FINIHSER
21-15-9 Reps.
1. (Medium or Light) Banded KB swings (men 26-30kg | Ladies 16-18kg)
2. Heavy DB Deadlifts (Men 2 x 30kg DB | Ladies 2 x 10-12kg)
Ins: perform 21 reps of BOTH exercises then 15 and then 9

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MUSIC
OTIS MC DONALD – PRESSURE
AUDIO HERTZ – MISSION TO MARS
AUDIO HERTZ – DARK ZEPHYR

#LEGDAY #POSTERIOR #CROSSLIFTR

Видео LEG WORKOUT TO BUILD BIG HAMSTRINGS & GLUTES | Full Workout and Top Tips канала Obi Vincent