As we age, the goal is to maintain our muscles by adding load and improving contractions. In day seven of the Build program, we are focusing on the lower body, particularly with the glutes and the hamstrings. The focus is high rep for maximal hypertrophy. In this workout, We will perform 2 sets of every exercise:
Dynamic warm up
Integrated Isometric hip flexion / extension
Integrated Isometric hip abduction
Crab walks + Isometric squats
Loaded Hip Thrusts + Wide variation
Staggered DB Squats
Crab walks
Staggered DB Squats
Sumo Single DB Squats
Standing Hip Extension with Bands
Sumo DB RDLs
Staggered DB Bridges
Bodyweight clams
Purchase Products used on this video from Amazon:
Neoprene Coated Dumbbells: https://amzn.to/3OCSr28
Fabric Resistance Band for Legs: https://amzn.to/2WuhPLF
Yoga Mat: https://amzn.to/2ZDSMrH
mc_47
Up Next in 3 Day Fitness Plan
-
Video 344 | Day Three Glute Challenge...
On day three of our 5 day Glute Challenge, we now have a better idea about where our weaknesses are and how to better contract the glutes during exercise. Today we are adding load to our muscles using weighted dumbbells.
This video begins with a brief bodyweight warm-up so that you can observ...
-
Video 628 | Build: Day 08 (30 minutes...
As we age, the goal is to maintain our muscles by adding load and improving contractions. In this eighth video of the Build program, we are focusing again on the upper body, specifically on the chest, back, shoulders, arms and core.
We will start with some integrated isometrics for the upper b... -
Video 158 | Dumbbell Arms and Shoulde...
In this video, learn several strengthening routines for deltoids, trapezius, rhomboids, biceps and triceps for upper body toning. Shoulder and arm combos are designed to be complimentary and effective so that you can move through the routine comfortably. Learn several important training cues to...
1 Comment