CALISTHENICS GLUTES & HAMSTRINGS WORKOUT – Bodyweight Only | Day Three

Bodyweight glutes & hamstrings! Sounds easy option? This workout is not! If you are able to really connect with the glute muscles in the correct movement pattern, full range of movement, perform control on lowering portion, and alignment of feet and hips, you will feel your glutes working through this workout full of unilateral work, hip thrusts and sumos! The hamstrings will be individually targeted too… prepare for an intense session!!!

The timer will be on for 45 seconds each set with no rest between 4 sets to make each giant set! We will have 20 seconds rest between each giant set!

Each giant set will be performed for 2 sets however most of the giant sets involve all on one side then the next giant set bring the opposite side!

For this glute & hamstring workout, you will simply need your mat and a chair/bench for single leg hip thrusts!

Ankle weights can be added at the beginning if you prefer!

X OVER
PULSE!
DIAGONAL LIFT
DIAGONAL PULSE!

DONKEY LIFT
HOLD!
DONKEY X OVER
PULSE!

HAMSTRING LIFT
HOLD!
REVERSE PLANK LIFT
HOLD!

X1 LEG HIP THRUST
PULSE!
HOLD!
HAMSTRING LIFT (same leg)

FEET TOGETHER GLUTE SQUEEZE
LEGS EXTEND LIFT
PULSES!
OPEN & CLOSE!

SUMO 1 1/2 REPS
1/2 REPS!
RDL TO SUMO (stand inbetween)
RDL TO SUMO (no standing inbetween)

Deceivingly challenging! This workout will really help improve the connection you have with isolating the glute muscles and working through your full range. Also use this time to play with positions… draw attention to hips back during sumos and squeezing the glutes maximally at the top of the movement during hip thrusts.

The most challenging for me was the hamstring lifts!!!🔥🔥🔥🔥🔥🔥🔥 Interesting to see what you think is the most intense and demanding!

Try to really keep focussed, this workout involves that mind to muscle connection!

Smash it!!

Cx

My Glute Activation Workout: https://youtu.be/NPVIiAvi1hM

Always ensure you warm up before any workout. Here’s my 5 Min Warm Up Routine: https://youtu.be/c0VxUFHdYzs

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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk.