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14:3

Download The Top 10 Hamstrings Exercises | BJ Gaddour Legs Workout Videos mp4 download free video

💪30-Minute Fat Loss Workouts s tdbj me youtube These are the top 10 hamstrings exercises from BJ Gaddour, former Men s Health fitness director and MetaShred creator GET BJ S PROGRAM s www thedailybj com BJ S 10 FAVORITE HAMSTRINGS EXERCISES! By far the biggest request I ve gotten is to share my favorite hamstrings (or MAN-STRINGS) exercises Here are my top 10, using a mix of basic and premium equipment The key to building your hamstrings is to perform an eclectic mix of knee flexion (leg curls) and hip extension (hip-hinging) moves to work both the low and high hamstrings Moves like stability ball leg curls kill 2 birds with one stone by training knee flexion while maintaining hip extension, making it the most important move if you had to pick just 1 1 Band Leg Curls 2 Stability Ball Leg Curls 3 Band-Resisted Rolling Leg Curls 4 Feet-Elevated Hip Thrusts 5 1-Arm Bulgarian Hip Hinges 6 Swings 7 Glute-Ham Raises (GHR) & Russian Leg Curls 8 Wide-Stance Landmine Sumo Hip Hinges 9 1-Arm Landmine Hip-Hinges 10 Dual Landmine Hip-Hinges (Parallel & Staggered) The hamstrings are a very powerful muscle group that leans more fast-twitch so it responds handsomely to lower (3-6) to medium reps (8-12) But like with any muscle group, for max GAINZ use all loads and all rep ranges for best results I love doing lower reps with high-tension strength moves like GHRs and Hip-Hinges The band, single-leg, and bodyweight work is great for higher reps for more bolic stress (pump and burn) Go to GardenOfGainz com to see all my equipment featured in these videos and get exclusive discounts where applic

13:45

Download The Top 10 Glutes Exercises | BJ Gaddour Legs & Butt Workout mp4 download free video

💪30-Minute Fat Loss Workouts s tdbj me youtube These are the top 10 glutes exercises from BJ Gaddour, former Men s Health fitness director and MetaShred creator! First and foremost, the credit and #fitspo for many of these moves goes to my buddy Bret "The Glute Guy" Contreras I m also using his Hip Thruster device, steps bench, and loops so be sure to check out his site to get these awesome training tools s www thehipthruster com collections hip-thruster-and-accessories The gluteal complex consists of the gluteus maximus, minimus, and medius You absolutely must train your glutes from all angles and force vectors for complete development This list includes vertical-based moves like squats and hip-hinges, horizontal-based moves like hip-thrusts, lateral moves like hip walks and skater jumps, and rotational moves like hip abductions Some of these money moves combine multiple force vectors to give you the biggest bang-for-your-buck by leveraging both big resistance bands and mini-bands 1 Band-Resisted Hip-Thrusts 2 Mini-Band Goblet Squats 3 Mini-Band Hip Walks 4 1-Arm Contralateral Long-Stance Bulgarian Split Squats 5 Mini-Band Skater Jumps 6 Eccentric-Accentuated Stepups 7 Elevated Reverse Lunges 8 Band-Resisted Dumbbell Hip-Hinges 9 Shoulders and Foot-Elevated 1-Leg Hip Thrusts 10 Mini-Band Hip Abductions Please note that ROUNDED-BACK BACK EXTENSIONS would have made the list but I don t currently have access to a back extension machine (google it for more info) And like with all muscle groups, use a mix of heavier and lighter loads and all rep ranges for max gainz Add any combination of these moves to your next workout or leg day, or create your own weekly Glutes Day to plump dat peach in a hurrah! Please be sure to SUBSCRIBE to my YouTube channel to get notified of each new daily video that gets posted! Go to GardenOfGainz com to see where to get my resistance bands s www gardenofgainz com equipment # resistance-ban

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