Glutes & Hamstrings Workout: Strength, Conditioning, and Core Training

Strength Block 1: Glutes & Hamstrings

Today’s strength is focused on hamstrings and glutes.

Superset:

• High Bar Barbell Back Squat (4 sets of 8 reps)

• Single-Leg Kettlebell Deadlifts (8 reps per leg)

Instructions:

• Rest 45 seconds to 1 minute between sets.

• High bar means the barbell is placed high on your traps, not low on your back.

• For the kettlebell deadlifts, your back foot should be on the toe just for stabilization.

• Focus on loading the hamstring and squeezing the glute at the top.

Strength Block 2: Overhead Lunges & Step-Ups

Three Sets:

1. Single-Arm Overhead Walking Lunges

   • 10 steps per arm (one direction right arm, switch, return left arm)

2. Bodyweight Step-Ups

   • 20 total (10 per leg)

Instructions:

• Keep the overhead arm locked out, core tight, and avoid letting the kettlebell drift.

• Rest ~1 minute between sets.

• Use a heavy kettlebell if possible while maintaining good form.

Conditioning Block: Glutes, Hamstrings & Single-Side Focus

Format: 6 Rounds for Time (8-minute time cap)

One Round =

1. Jump Rope

   • 30 double unders or 60 single unders

2. Right Side:

   • 3 single-leg kettlebell deadlifts

   • 3 single-arm Russian kettlebell swings

   • 3 single-arm kettlebell push jerks

3. Left Side:

   • Repeat the same 3-3-3 reps on the left

Instructions:

• Perform all reps unbroken on one side before switching.

• Use a moderate to heavy kettlebell (e.g., 35 lbs).

• Push to complete the 6 rounds within 8 minutes—it’s a sprint!