Just like everything else in life –your academic record, job or career, parenting skills, skills as a partner, etc. receiving feedback on one’s physique is a critical aspect in knowing where you are now and changes you might need to implement towards achieving your desired goal.
One consistent feedback we have received was that our hamstrings and glutes could do with some major work to bring them up to the stage quality required.
So with that perspective in mind we set about thinking up a way of hitting them hard and regularly and in a way that could possibly bring them back in line.
We have implemented giant sets of exercises back-to-back with no or minimal rest between exercises, other than moving to the next piece of equipment. Each giant set is done three times per session. And we do it twice a week, increasing in frequency (up to daily during Yo’s competition preparations).
We set around creating our own version of a training routine and consists of the following:
1. 12-15 reps hack squat
2. 12-15 reps straight leg deadlift
3. 12-15 reps plate sumo squat
4. 12-15 reps leg press
5. 12-15 reps seated ham curls
6. 12-15 reps abductors
7. Gym length and back body weight lunges
We found these exercises very useful and have begun to get extra shape to our hamstrings and glutes within a few weeks of beginning using the routine.
We hope you found our training methods useful and maybe use it to create your own version to hit your hamstrings and glutes to bring them up to standard you desire.
