In case you don’t follow me on Facebook or know what’s going on in my life, I’ve decided last minute to compete at the 2015 WBFF Worlds event in Las Vegas. So my workouts have been pretty gruelling, especially these last couple of weeks. And I thought I would share my workout with you; not just to give you some variety to your training routine, but also to see how hard you can push yourself (in case you’re not training hard enough). Sometimes we think we train as hard as we can, but there’s always that extra little ‘umph’ left in the tank. Without further adieu, here’s the workout (you’ll need a stopwatch or your phone)
Sumo Barbell Squats (at the end of each set, squeeze your glutes hard for 20 seconds)
5 sets x 12 repetitions, squeeze glutes at the top of each repetition.
4 sets x 15 repetitions (high foot position (narrow stance) -glutes emphasis), 30 second rest, then 15 repetition (low foot position (shoulder-width stance)—quad emphasis)
4 sets of 12 repetitions (squeeze glute hard at the top of the position; the glute with the foot on the riser) – click here to see video of this exercise
Lying Hamstring Curls
4 sets of 12 repetitions (count 3 seconds on the negative, explode on the way up)
Rest: keep rest breaks between 60-90 seconds.
And, there you have it. Give it a try and let me know how it goes!