#gluteham

💪🏼Try this HAM SANDWICH 🥪 on for size. If you do it enough, they’ll end up calling you HAMZI 👑 ➖➖➖➖➖ 1️⃣Extended Range Eccentric Russian 🇷🇺Leg Curls 2️⃣Band Seated💺 Leg Curls ➖➖➖➖➖ 📝Do 5 super slow reps of move 1️⃣ and go right into max reps of move 2️⃣. Do 2-4 rounds with 1-2 minutes rest between rounds. ➖➖➖➖➖ 🤷‍♂️WHERE CAN YOU GET MY BANDS? Follow the direct link 🔗 in the archives in my bio within the icon “BANDS”. I recommend The Total Fitness Package 📦 ➖➖➖➖➖ #ResistanceBands #LegDay #Hamstrings #LegCurls #GluteHam

🍑#SundayBunday! Variable tempo training involves fluctuating the speed of movement used for your reps over the course of a workout. This routine uses 3 unique training tempos applied to a single move that develops the entire lower body with a particular emphasis on the glute-ham region: sliding reverse lunges. @ninagjones is using the premium slideboard from @ultraslide but she also shows a modification with a fitness slider from @sklz at the end of the video. You can further modify with furniture sliders/paper plates on carpet or socks on a wooden floor. ------------ Perform each move for 2 minutes of work with a minute rest between moves at the exact tempo and in the exact order listed: 1. Left Leg: Eccentric Tempo- 4-1-1 2. Right Leg: Eccentric Tempo- 4-1-1 3. Left Leg: Isometric Tempo- 1-4-1 4. Right Leg: Isometric Tempo- 1-4-1 5. Left Leg: Fast/Normal Tempo- 1-0-1 6. Right Leg: Fast/Normal Tempo- 1-0-1 ------------ Thats 1 cycle. Beginners do 1 cycle and intermediate/advanced trainees can do 2-3 cycles. ------------ TEMPO GUIDELINES 4-1-1: 4 seconds down, 1 second pause, 1 second up 1-4-1: 1 second down, 4 seconds pause, 1 second up 1-0-1: 1 second down, 0 second pause, 1 second up ------------ Get the full instructional workout video at TheDailyBJ.com. Every Sunday I post a new glute-ham workout to plump dat peach under the #SundayBunday WORKOUT SERIES within the GAINZ category. ------------ #Glutes #GlutesWorkout #GluteHam #Hamstrings #Butt #ButtWorkout #TheDailyBJ #🍑

💥HIT IT FROM THE FRONT & BACK! Try this superset to light up your abs, lats, glutes, and hammies. Move 1 gets your frontside and move 2 gets your backside.🍑 ------------------------------ 1a. Band-Resisted Ab Rollouts @ 8-12 reps or max reps 1b. Band-Resisted Rolling Leg Curls @ 8-12 reps or max reps ------------------------------ Rest 1-2 minutes. Do 3-5 rounds. ------------------------------ I'm using THE GLUTE-HAM ROLLER from @sorinex which allows you to both roll on any surface and easily attach bands for extra resistance and peak contractions. Pretty cool! ------------------------------ #TheDailyBJ #Sorinex #BeLegendary #GluteHamRoller #GluteHam #Abs #AbsWorkout #Core #CoreWorkout #LegCurls #AbWheel #BJGaddour #Fitness #Workout #InstaFit

Fast 💨 #SundayBunday #🍑 #GluteHam training tip on your couch! Get this week's full workout as part of the PreHolidayShred.com (direct link in my bio) which starts today. #TheDailyBJ #PreHolidayShred

Set up my own little glute ham raise. (Ideally my knees should have been off the bench as to avoid injury, but it was just an abnormally wide bench and i was okay lol). I actually like this more than a normal GHD because of the extension i can get with the assistance of the resistance band. Neat. #powerlifting #gluteham