Back, Hamstrings, and Glutes Workout

A few words about my latest video upload to youtube
To see this video on my YouTube Channel - JeniroseMuscle --> http://youtu.be/oADM1dp4jbk


This video starts of with my first exercise of the program that day - Lying Hamstring Curls

This exercise is a double drop set. This means that I do some reps (in this case 12) then take off a 10 lb plate from both sides, do 12 more, take off another plate and finish out with 12 more. The idea here is to extend your rep number and set length but not having it be super easy from the beginning. It is important with this exercise to focus on the hamstrings doing the work - try not to let the back tighten up - this may take some practice in finding the position that works for you. You will know if you are using your back too much because it will tighten up and be very painful. I love using the Hammer Strength machine that my gym has outside because the legs are individually operated. I can use them in an alternating pattern if I would like or work one leg at a time. I also like it because you can't favor a leg. On a traditional machine with one solid pad that you lift against, one leg could be doing more work than the other.

The next exercise featured in this video is the Close Grip Pullup

Here I am proof that girls can do pull ups - this is my middle set of the exercise. I lead in with a warm up on the assisted pull machine to get the muscles into it. I do this set with body weight for resistance, then I finish out holding a dumbbell between  my legs for added resistance. I also like to do a slow "down" phase for the last rep, really squeezing the back muscles.

Skipping ahead in my program, the next video clip is Reverse Grip Barbell Rows.

Anything in this position you want to make sure that you have a comfortable stance and soft knees, you shouldn't feel strain in your low back. I then row to my navel and feel the contraction of the low lats.

Next exercise is the Glute/Ham Raise.

For this exercise I set the apparatus up so that it is pretty low and my hips can have a large range of motion. I concentrate on feeling the stretch in the hamstrings at the bottom, and pushing my heels into the platform as I raise up - I want to feel this exercise in the hamstrings and glutes  but particularly in the tie in. Today's program has this with a 2:1 pump per rep, meaning I come up halfway for 2 reps then full range for the 3rd.

The last exercise I videoed is a Close Grip Cable Row

As you can see I try not to swing the rep and I focus on the strength from the back muscles where it should. I like to feel the squeeze each rep and when I am done, I like to put the weight stack down by simply leaning all the way forward and sneaking in a good stretch :)