LEAN MUSCLE Glute Hamstring & Abs w Supersets

This lower-body workout lets you work your glutes, hamstrings and abs using supersets.

The charges are not indicated in order to let you the choice to adapt them according to the number of repetitions requested. (ex: if 10 repetitions are required, choose a weight that allows you to perform them)

In this session we will focused on the work of the glutes and hamstrings. The quads will be solicited in most exercises but this is not what we will seek to target.

We will work abs at the beginning without going to failure for all exercices to avoid over working abs and trunk muscles wich will be very useful during the lower body exercices that will follow. Work your abs (without going to failure) early in the session is very tactical and strongly recommended before all legs, glutes and back sessions.

This program can be done at least every 72 hours to be able to recover correclty.

Do not forget the 5 minutes of joint warm-up which will be very important to realize before this session:

1-1 Plank: 30" each side

1-2 C-crunch with dumbbell: 30"

• 4 sets: doing both exercices non stop

2-1 Dynamic side plank: 30" each side

2-2 Leg raises: 30"

• 3 à 4 sets: doing both exercices non stop

3- Hip thrust:

• 2 working sets x 12-15 reps: 1'30'' between sets

4- Sumo dead lift: 

• 2 working sets x 10- 12 reps: 1'30'' between sets

5- Split squat: 

• 2 working sets x 10 reps: 1'30'' between sets

6-1 One leg Smith machine dead lift: 8-10 reps (left + right)

6-2 Adductor machine: 20 reps

• 3 sets ► doing both exercices non stop

* All sets are working sets, always make as many warm-up sets as needed