Stand with your feet just outside the shoulders and hands behind your head. Squat as low as possible, keeping the left leg straight and holding for two seconds. Starting with the single-leg glute bridge (which works the hip bridge pattern) … Form is especially key to getting full benefit from the RDL; don’t think of the exercise as bending forward but rather as sitting back with your torso moving forward instead of staying upright.PRESCRIPTION: 2 sets of 10 reps. 2A. Land in the starting squat position, hold three seconds, and repeat for 10 reps. Be sure to land softly, with the hips back and down. Switch sides. If you have a hard time holding on to heavy … PRESCRIPTION: 2 sets of 10 reps to each side. Squat until your thighs are as parallel to the ground as possible, or slightly lower. You’ve got barbell squats and v-ups, deadlifts and weight planks and lunge jumps and Russian twists. One of the ways I like to include supersets is by combining a weighted exercise with one that also challenges us cardiovasularly. This keeps tension on the leg muscles while protecting your knee, ankle and hip joint/bones. Give these advanced workouts a try, if you like the intensity and advanced training techniques then you ca get 20+ complete workouts, using advanced methods like this and much much more. 5A. Follow the instructions below for this hamstring strength exercise: Lie face down on a flat bench and hold a dumbbell between your feet. If you would like to get in contact or work with Rudy please contact him on social media. Pete Williams is a N.A.S.M.-certified personal trainer and the author or co-author of a number of books on performance and training. Return to the starting position and repeat for set of 10. Pete Williams is a N.A.S.M.-certified personal trainer and the author or co-author of a number of books on performance and training. 2A: Hamstring Squat – 8 reps, 4 sets, 3:1:1:0 tempo, 2B: Lying Hamstring Curl – 15 reps, 4 sets, 3:0:2:2 tempo. Copyright 2017 © Rudy Mawer Consulting LLC. Walk instead of driving short distances.In each superset of this workout, we’ll pair a bodyweight glute activation move with one that works the glutes through lifting. After holding this position for two seconds, jump vertically. PRESCRIPTION: 2 sets of 10 reps (per side). Some slow moves to maximize time under tension on the machines. Exercise … WHY IT WORKS: Lateral movement is important to the motions of everyday life, but too often we ignore it in the gym. Follow Rudy on Instagram >>. LEG + GLUTE SUPERSET WORKOUT This week’s leg workout intensity comes from 4 supersets. Some heavy moves to make the glutes firm, toned and less jiggly. While keeping your Your shoulder and heel should move together, forming a straight line. Only your shoulders and hips should be on the ground. Legs with my friend Joy :] @__joooooy We worked on Leg supersets, which are a way to advance workouts like the #StableAndAbleSeries. Hip thrusts under a barbell + Prone hyperextensions (super set) Weighted back extensions + reverse hyperextension super sets. The best part is you can do this workout at home.And all you need is a pair of dumbbells.So it’s perfect for those days when you can’t make it to the gym or if you normally do all of your workouts at home. Bend at the waist with both hands out to the sides, and extend your left leg back as you fire the left glute. Step out to the right, keeping toes pointed straight ahead and feet flat. PRESCRIPTON: 2 sets of 10 reps (per side). These exercises will prime you for your return to the Iron Paradise. Switch sides.PRESCRIPTION: 2 sets of 10 reps (per side). 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