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 Hamstring and Glutes Advice

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Triff



Posts : 8
Join date : 2012-06-19
Age : 31
Location : Sydney, Australia

PostSubject: Hamstring and Glutes Advice   Thu Jun 28, 2012 10:58 pm

Hey Guys

My weak link is my hamstrings and glutes and i am trying to strengthen them. My current routine for lower body is as follows:

1 min - mountain climbers
1 min - burpees
30 sec - squat hold
30 sec - squat jumps
1 min - 2 feet plank side hops
30 sec - tuck jumps
30 sec - rest

I do this 3 times total of 15 min

I have about a 10 min break because im pretty wrecked after this then continue doing the below:

3x12 single leg glute bridge
3x12 ham curl on medicine ball (2 feet - tight core, strict form)
3x6 pistols each leg

My question is am i better off fatiguing the glutes and ham strings first then doing the 15min routine?
So i would start with the glute bridges and ham curls and then do the 15min cardio/leg routine

Any advice would be appreciated

Cheers!!

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ironloo

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Join date : 2010-06-21
Age : 28
Location : Glen Cove NY

PostSubject: Re: Hamstring and Glutes Advice   Fri Jun 29, 2012 5:34 am

deadlifts, sprints, standing lunges for hamstring.
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kossminn

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Join date : 2011-11-06
Age : 33
Location : Transylvania

PostSubject: Re: Hamstring and Glutes Advice   Fri Jun 29, 2012 3:35 pm

Glute ham raises are also very good.
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blue hefner

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Join date : 2012-04-05
Age : 21

PostSubject: Re: Hamstring and Glutes Advice   Fri Jun 29, 2012 3:43 pm

GHR, take long time to progress and are very hard Twisted Evil .

Like mentioned, sprints,glute bridge,lunges.

http://www.youtube.com/watch?v=eUYLIF5WofQ&feature=plcp

Begin with chair,progress on to single leg trx.
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Triff



Posts : 8
Join date : 2012-06-19
Age : 31
Location : Sydney, Australia

PostSubject: Re: Hamstring and Glutes Advice   Fri Jun 29, 2012 7:52 pm

Yeah i want to work my way up to the glute ham raises Ive tried them before, i aint ready for those bad boys just yet.

Deadlifts are definitely something i will start soon i just want to strengthen my core first becasue in the past they have aggravated my lower back.

Blue hefner ive got a trx so ill definitely give it a go.

Thanks appreciate the feedback.
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Fi

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Join date : 2012-02-09
Location : London, UK

PostSubject: Re: Hamstring and Glutes Advice   Sun Jul 01, 2012 4:13 pm

Pistol squats. Also, you could try these.
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Triff



Posts : 8
Join date : 2012-06-19
Age : 31
Location : Sydney, Australia

PostSubject: Re: Hamstring and Glutes Advice   Sun Jul 01, 2012 6:51 pm

Yeah i do pistols but i find they are more quad dominant.

Wow that burbee challenge looks tough im gonna give it a go this week 100%
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