19K views · 97 reactions |  Try this leg destroyer workout  ✅ hack squat ✅ glute bridge machine ✅ lying hamstring curl ✅ split squats ✅ walking lunges to kill off your legs  Try this workout on your next leg day! | Gym64 - Dunfermline | Facebook

2.2K views · 19 reactions | GLUTES & HAMMIES 﫶 - Part 02 WORKOUT in Details: - hamstring curl 4 sets of 8-10 - KAS glute bridge 4 sets of 10-12 - RDLs 3 sets of 10-12 - rounded back extension drop set (go until failure with weight, drop the weight, repeat failure) keep chin tucked!! - glute medius kickbacks 3 sets of 10-12 Optional burn out: medicine ball hamstring curls 3 sets of amrap - SLOW NEGATIVE (slow on the way down) Giverrrrr h*ll See less | Kate Thomas | Facebook

Hamstring bridge with hold – long lever bridge Lie on your back with your feet on the floor and knees a hips width apart. Straighten your knees a little and lift your toes. When ready, push through your heels and lift your hips from the floor. At the top of the movement, you should have a straight line between your shoulders, hips, and knees. Hold this position. You can increase the difficulty of this exercise by straightening your knees further. The Long Lever Hamstring Bridge is a variation of

Benefits: 1. Arm Swings (Up & Down) This exercise improves shoulder mobility, posture, and circulation. Great for warming up the upper body. 2. Horizontal Arm Swings (Self-Hug Swings) Boosts flexibility in the shoulders and chest while releasing upper body tension. Helps improve posture and range of motion. 3. Forward Arm Circles Loosens up the shoulders and warms up the arms. Ideal before any upper body movement. 4. Backward Arm Circles Improves posture and shoulder flexibility. Great for openi