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 Build Program
-
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 629 | Build: Day 09 (45 minutes...
As we age, the goal is to maintain our muscles by adding load and improving contractions. In this ninth video of the Build program, we are focusing again on the total body. There will be a core segment in the beginning and end of the workout. A small sponge ball is used to make these more effe...
-
Video 630 | Build: Day 10 (30 minutes...
As we age, the goal is to maintain our muscles by adding load and improving contractions. In this tenth video of the Build program, we are focusing again on the lower body. Each exercise begins with a bodyweight version, followed by adding the load of a dumbbell using 10-12 reps with 2-3 sets e...
1 Comment