Today we’re going to combine the exercises we performed in week 1 and week 2—lying leg curls and glute-ham raises. In addition, we’re going to perform the same number of sets for each while also upping reps for both. Remember I told you that each week is going to get more challenging. This week proves my point. As a little frosting on that cake, we’re also going to reduce rest periods to only 60 seconds between sets.
NOTES:
* Because we’re increasing reps for lying leg curls, you may need to go a little bit lighter with the weight. Make sure to raise the weight explosively and lower the weight slowly.
* Glute-ham raises will be more challenging this week because you’ve already pre-fatigued your hamstrings with lying leg curls. And you’re also going to perform more reps.
* You can include the rest-pause principle during this workout. Rest-pause is a technique where you return to the rest position, taking the action off your target muscle group for a few seconds to allow your adenosine triphosphate (ATP) to regenerate. You’ll only use rest-pause when you’ve reached failure near the end of a set.
|
EXERCISE |
COMMENT |
|
Lying leg curls |
10 Sets / 20 Reps 60 seconds of rest between sets. |
 |
 |
|
Glute-ham raises |
10 Sets / 15 Reps 60 seconds of rest between sets. |
 |
 |
TIP: Make sure you’re drinking IN-KAGED® during your workouts, but finish up this intra-workout beverage before you get to the end of glute-ham raises.
Check out my video for detailed tips on how to perform both of these hamstring exercises.
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