Hamstrings:Week 3

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.