“Train Loco” Issue# 7
WAZZ UP folks! Thanks for taking the time to read the 7th Train Loco Issue and be sure to check out Issue 6 here. Also, if you would like to receive future Train Loco issues, click here.
First thing you are probably wondering is what does the word “Hyper” entail? Well, “Hyper” is short for hypertrophy (muscle growth). So we just shortened the word to make the title of the workout sound a little bit cooler. Now that we cleared that up for you, let’s get into the meat and potatoes of what this Hyper Glute-Hamstring Workout consists of.
For this specific workout we chose all hip dominant movements because we wanted to target the beautiful glutes and hammies. We also chose to focus more on a hypertrophy style workout so that the intensity is lower and you are more able to focus on feeling the specific muscle work and really get that pump as opposed to worrying about the weight. Especially with these given workouts below, you really don’t need to use a ton of weight. However, you can definitely argue against this for the glute bridge, but that’s why we chose to use resistance bands in this workout 😉
With this hyper glute-hamstring workout we have for you here, this is another way to really get your hamstrings to grow and glutes to salute. Try incorporating this workout later in the week if you are doing more of a heavier day early in the week or just bang this workout out multiple times during the week if you’re on more of a hypertrophy style protocol. Biggest tip we can give you is to play around with this workout. If something isn’t working for you, then just swap it for another workout. This isn’t set in stone. Alright, enough with the rambling… get in the gym and TRAIN LOCO!
Hyper Glute-Hamstring Workout Example:
Before performing this workout, we highly recommend that you warm up on the bike for 5 minutes, do a mixture of static/dynamic stretches, foam rolling and activate your glutes properly by doing 2-3 sets of Monster Walks. See video here.
|
Workout |
Sets |
Reps |
Rest Time |
|
RDL’s |
3 |
8-10 reps |
60-90 sec |
|
Glute-Ham raises |
3 |
8-10 reps |
60-90 sec |
|
Band resisted glute bridges |
3 |
15-20 reps |
60-90 sec |
|
Reverse hyper extensions |
3 |
15-20 reps |
60-90 sec |
“Train Loco”
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