Week 2 Day 2: Hamstring-Focused Strength Training Block with Sadie Meyer (she/her)

Week 2 Day 2: Hamstring-Focused Strength Training Block with Sadie Meyer (she/her)

Week 2 Day 2

Warm-Up Suggestions
  • Treadmill (low speed) 
  • Stair Climber (low speed) 
  • Lateral Band Walk 
  • Banded Good Morning 
  • Superman Lunge  
  • Bodyweight Glute Bridge 
  • Leg Throws
  • Cossack Squat

A1. Barbell Back Squat: 2 warm-up sets of 8-10 reps @ 50-60% 1RM; 6 working sets of 4 reps @ 70-80% 1RM #smfbarbellbacksquat #gymmybarballbacksquat
Every 2:30 (set your timer)

  • Sets 1-2: 70% 1RM x 4 reps 
  • Sets 3-4: 75% 1RM x 4 reps  
  • Sets 5-6: 80% 1RM x 4 reps 

B1. Dumbbell RDL: 3 sets of 6-8 reps #smfdbrdl #gymmydbrdl
Notes: It's important to use a weight you can control. Use your hamstrings to glide the weight down your legs, and use your hamstrings to bring them back to start. Focus on keeping your back stiff with your lats squeezed to hold the weight. 
B2. Leg Curl Machine: 3 sets of 12-15 reps #smflegcurlmachine #gymmylegcurlmachine
Notes: Heavy weight. 

C1. DB Bulgarian Split Squat: 3 sets of 8 reps per leg #smfdbbulgariansplitsquat #gymmydbbulgariansplitsquat
Notes: For greater glute activation, bring the bent knee closer to the ground. You can hold one dumbbell in each hand, you can hold a dumbbell in one hand only, or you can use a straightbar to throw the weight on your shoulders versus in your hands.  
C2. Banded Good Morning: 3 sets of 15-20 reps #smfbandedgoodmorning #gymmybandedgoodmorning
Notes: Find a resistance band that allows you to do 15-20 reps. 

D1. Walking Lunge: 3 sets of 6-10 reps per leg #smfdbwalkinglunge #gymmydbwalkinglunge
Notes: You can use a straightbar, barbell, dumbbells, or body weight. 
D2. Hip Extension: 3 sets of 12-15 reps #smfhipextension #gymmyhipextension
Notes: For an extra challenge, add a band or hold a weight plate to your chest. 

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Cardio: Try something new today. Grab a jump rope, hop on the rower! Try this new exercise for at least 10 minutes today. 

Core: No programmed core today. 

Cool-Down Suggestions

  • Treadmill (low speed) 
  • Stretch/Yoga 

Designed By: Sadie Meyer, MS, RDN, CPT 


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