HAMSTRING
STRENGTH
Upper Body Strength & Conditioning
Bike H.I.I.T Strength Endurance
Strength Workout | Gym Equipment Req. | Advanced
Educational Insight
STRENGTH TRAINING
Strength training can be described as an exercise method that uses progressive resistance over time to develop and improve strength. It can also be described as exercises performed with resistance that you cannot perform for more than 12 reps and you need 2-minutes or longer before you can repeat the movement with good form.
THE ROLE OF PROGRESSIONS
If you want to improve and maintain strength for almost any area of the body, you must progressively increase the resistance over time to give your body a reason to get stronger. You will only get the benefits of this type of training through progression.
UNDERSTANDING TRAINING OUTCOMES
When training absolute strength, the benefits and outcomes can be; an increase in strength, improved muscle definition, increased metabolism, improved joint stability.
For comparison, performing high volume upper body exercises with 10lb weights over a 6-month period is not absolute strength training because there is no progression, this type of exercise is strength endurance or cardio, which have different outcomes.
BASELINES ARE IMPORTANT
Using a weight that challenges you to keep your repetitions low, between 1 and 12 repetitions, is an important differentiator between strength training vs cardio. Increasing strength isn’t infinite but it is important to establish a starting point that will allow you to have a comparison point.
What's Needed...
Gym Equipment:
- Hamstring Curl Machine
- Barbell
Auxiliary Equipment:
- Mini Bands
- Trigger Point Massage Ball or similar
- Trigger Point Roller or similar
Getting Started
Click the video icons to watch a quick demo video for each exercise to get familiar with the workout before you start.
Always complete a 5-10min warm-up prior to going through your workout. Here’s an example warm-up for this workout
WARM-UP
|FIRST:
5min General Movement: Bike, jog, jump rope, row, etc.
|SECOND:
Complete the following 2-3 times:
- Mini Band: Hip Openers; 5-10 each w/ medium resistance
- Mini Band: Adduction (in-place); 5-10 each w/ medium resistance
- Full Bodyweight squats; 10 reps
- Bodyweight Side Lunge (in-place); 5 each side
|THIRD:
Complete the following 2-3 times:
- Self-Myofascial Release w/ a Ball: Glutes; about 30-45secs each side
- Self-Myofasical Release w/ a Roller: It-Band; about 30-45secs each side
WORKOUT
SUPERSET 1
- Barbell Romanian Deadlift; 8 reps, medium-heavy wt.
- Stability Ball 2-Leg Curls; 15 reps
REST 1-2MINS AND REPEAT 3-4 TIMES
SUPERSET 2
- Machine 2-Leg Hamstring Curl; 8 reps, medium-heavy wt.
- Hamstring Bridge; 5 second holds for 5 reps
REST 1-2MINS AND REPEAT 3-4 TIMES
SUPERSET 3
- Barbell Good Mornings; 12 reps, light-medium wt.
- Stability Ball: 2-Leg Eccentric Curl: 10 reps, curl in fast, extend the legs out SLOWLY
REST 1-2MINS AND REPEAT 3-4 TIMES
ACCOUNTABILITY
#outrightfitness on a photo and post on any social media platform after you complete the workout.
RATE IT
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CONTACT US
If any video links are broken or if you have any questions please feel free to contact us.
CALL/TEXT: 512-348-7113
EMAIL: info@outrightfitness.com
