40 Min Glutes & Hamstrings Supersets: Day 36 of HR12WEEK 5.0
Heather Robertson- Duration
- 40 min
- Level
- Intermediate
- Body Focus
- Glutes
- Est. Calories
- ~286 kcal
Five glute and hamstring supersets after a band activation warm-up, with dumbbells, a mini band, a mat and a yoga block.
Day 36 of HR12WEEK 5.0 starts with a glute activation warm-up using a resistance band, then moves through five supersets of 40 seconds on and 20 off, three rounds each. They cover sumo squats and pulses, butterfly bridges, deadlift variations, side and hover lunges and elevated bridges, with a cool-down to close. The video runs about 41 minutes.
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Equipment setup
Who Is It For?
Lifters with dumbbells, a mini band, a mat and a yoga block who want a focused, structured glute and hamstring session.
Who Is It Not For?
Not ideal for beginners or without heavy dumbbells, since the supersets rely on loaded squats, deadlifts and lunges.
Key Benefits
Builds glute and hamstring strength through five paired exercises, with a band warm-up that wakes up the glutes first.
Things to Keep in Mind
Keep a neutral back on deadlift variations and steady knees on lunges and squats; lower the weight if your lower back or knees complain.
Frequently Asked Questions
Duration
Equipment
Est. Calories
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Recommended Equipment
Dumbbells
Used in this session
Bands
Used in this session
Mat
Used in this session