I am super quad dominant and have been really working on hamstrings: here's one that I've tweaked from a magazine and love to hate:
Barbell squats (I use a smith machine so I can do 120 pounds or so) 20 reps
Bulgarian dumbbell squats (or lunges with one leg up 15 reps each
Dumbbell step up with leg kickback 15 reps each
Repeat 3 times. No break until one round is done- then just enough to feel like you can jump in
Dumbbell straight leg deadlift 20
Dumbbell hamstring curl 20
Reverse back extensions (lifting legs instead of torso) 20
Repeat 3 times no break until one cycle is complete and it's short!
Sometimes I add in some machine and specific leg moves here. Addiction, or rear kick etc... Same cadence: 3 exercises- 20 reps, 3 times through.
Plyometric lunge jumps 20 each
Static speed skater 20 each
Plyometric speed skater 20 each
Stability ball hand off crunches 15-20 OR jacknife stability ball planks 15-20 each
Repeat 3 times. Same break schedule.
What's great is really you don't need much equipment for the routine!
Hope it's useful.
5-10 min walk/jog
Prisoner squats (3 sets - 20 reps)
Push ups (3 sets - 20 reps)
Bicycle crunch (3 sets - 20 reps)
Stationary lunge (3 sets - 20 reps)
Standing band row (3 sets - 20 reps)
Standing band trunk rotations (3 sets - 20 reps)
Stair heel raise (3 sets - 20 reps)
Dumb bell arm curl (3 sets - 20 reps)
Plank (3 sets - 20 reps)
Sumo squat (3 sets - 20 reps)
Chair tricep dips (3 sets - 20 reps)
Hallow holds (3 sets - 20 reps)
Stretch all major muscle groups
St. Petersburg, FL
How often have you said that before a LONG winded explanation as to WHY you aren't happy with the course of your ship?
I WOULDVE been faster if I only listened to my coach!
I WOULDVE been stronger if I did that extra set!
I WOULDVE gotten a scholarship if I had only studied a little harder, sent out one more letter of interest, attended one more combine, etc!
I wouldnt be OVER WEIGHT and SAD all the time if I only WOULDVE done more than what my trainer requested!
I wouldnt be OVER WEIGHT and SAD all the time if I only WOULDVE done ALL that my trainer requested!
I would be more fit to play ball with my kids if I WOULDVE been more CONSISTANT with my exerise and not focused more on my business than becoming a stronger parent or role model!
You know what...ENOUGH of the BS!
Get your asses off the WOULDVE train and start moving NOW!!! All it takes is having a STRONG enough reason WHY and you can move mountains!!
Is your family WORTH IT?!
Is your career WORTH IT?!
Are your friends WORTH IT!?!?
ARE YOU WORTH IT!?!?
I sure as heck hope I can save at least ONE person from sitting on a stoop one day rapping with his/her friends about how they WOULDVE done more in life...LIVED more in their life...if they WOULDVE only held themselves to a HIGHER standard than those of their peers!
Love you all!!!
My name is Josh Chewning and I love making educational & entertaining videos to help everyone improve their human experience!