https://youtube/watch?v=T-xXABcQ8Ug&feature=youtu.be Forget those 30 day squat challenges. If you want improvement in the glute/hamstring area follow this workout put up by Pro Figure/Fission Athlete Jo Perruzza. Performed once a week, leaving another session to target the quads and calves. Week 1 – For beginners use only bodyweight (perform all exercises apart from exercise 5) Week 2 – Add in weight either dumbbell or kettle bell, failing at the required rep Week 3 – same as week 2 Week 4 – increase weight slightly by 2.5kg – 5kg depending on your progression (again failing at the require rep) INCLUDE EXERCISE 5 Week 5 – Same as week 4 Week 6 –8 increase by 2.5kg Exercises and required sets and reps Exercise 1 – Wide squat (using either plate/kettle bell or dumbbell) – 3 sets of 12 Exercise 2 – Stiff deadlift – ( use either the dyna band or weight) – 3 Sets of 12 Exercise 3 – Isolation raises – 3 sets of 12 per leg Exercise 4 – Ball reverse leg curl – 3 sets of 15 Exercise 5 – Ball reverse one legged curl – 2 sets of 12 per leg
Posted on: Sun, 11 Jan 2015 17:36:01 +0000
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