Week 1 Day 1: Hamstring-Focused Strength Training Block with Sadie Meyer (she/her)

Week 1 Day 1: Hamstring-Focused Strength Training Block with Sadie Meyer (she/her)

Week 1 Day 1

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; 4 working sets of 5-8 reps @ 70-80% 1RM #smfbarbellbacksquat #gymmybarballbacksquat
Every 2:30 (Yes, set your timer!)

  • Set 1: 70% 1RM x 5 reps 
  • Set 2: 75% 1RM x 4 reps  
  • Set 3: 80% 1RM x 3 reps 
  • Set 4: 80% 1RM x 3 reps 

B1. Barbell RDL: 3 sets of 6-8 reps #smfbarbellrdl #gymmybarbellrdl
Notes: Start with 8 reps and continue to add weight each set while decreasing reps if needed (minimum 6 reps). 
B2. Leg Curl Machine: 3 sets of 12-15 reps #smflegcurlmachine #gymmylegcurlmachine
Notes: Heavy weight. 

C1. Smith Machine Reverse Lunge: 3 sets of 8-12 reps per leg #smfsmithmachinereverselunge #gymmysmithmachinereverselunge
Notes: Start with a comfortable weight for the first set of 12 reps, then increase weight every set and decrease reps if needed (minimum 8 reps).
C2. Yoga Ball Leg Curl: 3 sets of 8-12 reps #smfyogaballlegcurl #gymmyyogaballlegcurl
Notes: If you can’t perform a leg curl, use the yoga ball to hold an extended position for 30 seconds. 

D1. Banded Good Morning: 3 sets of 15-20 reps #smfbandedgoodmorning #gymmybandedgoodmorning
Notes: Find a resistance band that allows you to do 15-20 reps. 
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: No programmed cardio today! If you love cardio, please feel free to add your own cardio option today. Remember - this is your journey, your body, and your experience! 

Core: Equipment Needed - kettlebell, yoga mat 
3 sets
A1. Overhead Kettlebell March x 20 reps/side #smfoverheadkettlebellmarch #gymmyoverheadkettlebellmarch 
Notes: Pick a heavy weight. 
A2. Lying Leg Raise x 15 reps #smflyinglegraise #gymmylyinglegraise
A3. Kettlebell Extended Russian Twist x 24 total reps #smfkettlebellrussiantwist #gymmykettlebellrussiantwist 
REST 2:00 after each set

Cool-Down Suggestions

  • Treadmill (low speed) 
  • Stretch/Yoga 

Designed By: Sadie Meyer, MS, RDN, CPT 


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1 comment

I finished this workout in 79 minutes. It was brutal all 79 minutes, but I left the gym feeling soooo accomplished and proud.

Sadie Meyer

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