Supermans |
|
Core |
Beginner |
Ab Mat |
Back, Legs, Lower, Glutes, Hamstrings |
Dumbbell Lunges: All On One Leg, Then The Other |
Push |
Dumbbell |
Intermediate |
Dumbbells |
Legs, Hips, Quadriceps, Hamstrings |
Bridge 4 Way Glute- Feet Together Knees Out |
N/A |
Bodyweight |
Beginner |
None required |
Legs, Glutes, Hamstrings |
Swing Lunges |
Push |
Bodyweight |
Athletic |
None required |
Legs, Hips, Quadriceps, Hamstrings |
Single Leg Bridge on Swiss Ball |
N/A |
Bodyweight |
Athletic |
None required |
Legs, Glutes, Hamstrings, Calves |
SS: Lying Hamstring Curls, Single Leg |
Pull |
Bodybuilding |
Elite |
None required |
Legs, Core, Hamstrings, Glutes |
Hamstring Roll Outs with Ball |
|
Bodyweight |
Intermediate |
Exercise Ball |
Legs, Hamstrings, Glutes |
Barbell Lunges: Alternating |
Push |
Bodybuilding |
Athletic |
Barbell Bar |
Legs, Quadriceps, Hamstrings |
Resistance Band Hamstring Stretch |
Static |
Stretching |
Beginner |
Resistance Bands |
Legs, Hamstrings |
Single Leg Hip Up on Ball |
|
Bodyweight |
Athletic |
Ab Bench |
Legs, Hamstrings, Calves |
Hamstring Curls: Seated |
Pull |
Bodybuilding |
Beginner |
None required |
Legs, Hamstrings, Calves |
Squats: Barbell, Medium Stance |
Push |
Bodybuilding |
Athletic |
Barbell Bar Pad |
Legs, Quadriceps, Hamstrings |
Inverted Leg Press: High & Wide |
Push |
Bodybuilding |
Intermediate |
Leg Press Machine |
Legs, Hamstrings, Quadriceps |
Dead Lift, Hammer Curl, Double Squat |
Pull |
Bodybuilding |
Beginner |
Dumbbells |
Legs, Arms, Hamstrings, Biceps |
Reverse Dumbbell Lunges: All On One Leg, Then The Other |
Push |
Dumbbell |
Intermediate |
Dumbbells |
Legs, Quadriceps, Hamstrings |
Rope Pull-Thru's |
Pull |
Bodybuilding |
Intermediate |
Cable Crossover Machine, Tricep Rope Attachment (Double Grip) |
Legs, Glutes, Hamstrings |
'Round the World |
N/A |
Dumbbell |
Intermediate |
Dumbbells |
Core, Legs, Obliques, Hamstrings |
Walking Lunge |
Push |
Warm Up |
Beginner |
None required |
Legs, Quadriceps, Hamstrings |
SS: Upright & Lying Hamstring Curls |
Pull |
Bodyweight |
Beginner |
None required |
Legs, Core, Hamstrings, Glutes |
Reverse Dumbbell Lunges: Alternating |
Push |
Dumbbell |
Intermediate |
Dumbbells |
Legs, Quadriceps, Hamstrings |
Single Leg Deadlift |
N/A |
Dumbbell |
Intermediate |
Dumbbells, Kettlebells |
Legs, Hamstrings, Glutes |
Overhead Lockout Lunge W Kettle Bell |
|
Cardio |
Athletic |
None required |
Legs, Back, Hamstrings, Upper |
Weighted Step Up |
Push |
Bodybuilding |
Athletic |
Dumbbells, Flat Bench, Plyo / Step-up Boxes, Wooden Plyo Box |
Legs, Quadriceps, Hamstrings, Glutes |
Deadlift |
Pull |
Bodybuilding |
Intermediate |
Barbell |
Back, Legs, Lower, Hamstrings, Glutes |
Barbell Sumo Deadlift |
Pull |
Bodybuilding |
Elite |
Barbell Bar, Lifting Straps |
Legs, Back, Core, Hamstrings |