Wednesday Sept 8th Hams, Glutes & Calves

Hams & Glutes are a fun day - I don't mind them too much other than being tired afterwards.

Began with a 10 min warmup on bike to get the blood flowing into my legs.

KICKBACK PRESS - GLUTES

Using the leg curl machine, I kneel beneath it - with a 90 degree angle, the bottom of my foot presses up on the pad.  This isn't the actual machine, but since the overall movement is about the same I posted a picture incase you wanted to try it.
40 pounds x 15
50 pounds x 15
60 pounds x 15

KNEELING GOODMORNINGS- HAMSTRINGS
A safer variation of the standing Goodmornings and a great hamstring workout.  Begin by setting a smith bar on a low rack.  I began this exercise with 25's on each side, I can now safely do 45's on each side.  Here's a picture of the standing goodmornings.  Do NOT attemp a standing goodmorning without a trained coach to show you correct form!  Here's an example of a standing good morning.

I do 3 sets of 15-20

PLIE SQAUATS - GLUTES

Using a 70 pound dumbbell, I do 3 sets of 20

STIFF LEG DEAD LIFT - HAMS

95 X 10

105 X 10

115 X 10

SEATED CURLS - HAMS

Settings 5,6,7,8 for 12 reps

STANDING CURLS ON CABLE MACHINE

80 X 15

110 X 15

125 X 15

125 X 15