Here is a workout routine to strengthen your glutes, hamstrings, and back
By: Mitch Kramer
This workout focuses on the maintenance of the major muscles on the backside of the body including the lats and rhomboids, glutes and hamstrings, calves, delts, leg adductors and abductors. We are neither building mass nor endurance during this workout, but rather maintaining the strength of the body. This workout is best used for in-season athletes or recovery days.
Equipment Needed:
Dumbbells
Handle or loop bands
Hip bands
Warm-Up:
Knee Hugs x 20 yards
Side Lunges x 20 yards
Single Leg Walking Toe Touches x 20 yards
Prone Scorpions x 6 each side
Supine Leg Kicks x 10 each leg
Band Lateral Steps x 15 yards each direction
Band Pull Aparts x 15
Band External Rotations x 15
Jumping Jacks x 20-30 seconds
Workout:
Rest = break for 30 seconds between exercises (A & B’s).
Break up to 1-2 minutes maximum between supersets. (1, 2, 3 etc.)
1A. DB RDL’s: 3 x 10-12
1B. DB Upright Row: 3 x 10
2A. Band Donkey Kicks: 3 x 10 each leg
2B. DB Rear Delt Fly: 3 x 10
3A. DB Calf Raises: 3 x 10-12
3B. DB Reverse Fly: 3 x 10
4A. Band Hydrants: 3 x 10 each leg
4B. DB Bent Over Row: 3 x 10 each arm
5A. Band Leg Adduction: 3 x 8 each Leg
5B. Band Glute Bridges: 3 x 30-45 seconds
Post-Stretch:
Hold each stretch for 15 seconds - two times.
Butterflies
Figure 4’s
Frog stretch
Cobra pose
Thread the needles
Left over right and right over left standing toe reaches
