Sarah Ramadanのインスタグラム(fightforgrowth) - 6月10日 05時19分

HELLO HAMMIES!?? don’t forget to double tap ?
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(and glutes, couldn’t help myself hehe?)
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also a round of applause to me for managing to literally kick myself in the butt before metaphorically kicking my own butt through this workout??
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?and now, some of my fave hammy and glute staples:
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✔️good mornings are a really good (HA!) way to lengthen your hamstrings with control, which in my experience facilitates greater activation. but you’ll need to employ mindfulness when doing these - something I find helpful is imagining a string pulling my glutes back before my back bends forward. doing 3x10 reps for these
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✔️cable deadlifts on an elevated platform (using plates here) - these are a great hammy and glute duo, but when I’m trying to target my hamstrings more, I find that using an elevated platform increases the range of motion of this exercise, creating more TUT. you can also try playing around with putting smaller plates underneath your toes to increase hamstring activation. doing 3x12 reps here ✌?
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✔️cable kickbacks because the pump is always real with these?!!! I keep the weight light to keep my ego at bay with these ?, this helps me stay in the hypertrophy range with mindfulness - also going too heavy gives me knee pain? doing 3x12 reps
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✔️nordic hamstring curls (you’ll need a partner who doesn’t mind getting a concussion via glute impact to the head??) - I actually laughed more during my sets than I did reps, but in all fairness these burned my hamstrings to their grave rip? make sure to focus mainly on the lowering portion of this exercise. I did 3x8-10 reps
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song: ‘Wild Love’ by Faul and Wad
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#fitnessmotivation #hamstringworkout #gluteworkout #glutetraining #fightforgrowth

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