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Glutes and hamstrings workout at home

Track :

Medical

Lessons no : 113

For Free Certificate After Complete The Course

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What will you learn in this course?
  • Design effective glutes and hamstrings workouts using body weight, dumbbells, and resistance bands for all fitness levels
  • Apply proper form and injury prevention techniques during glutes and hamstrings exercises to maximize results
  • Identify key muscles in the glutes and hamstrings to target for strength, toning, and flexibility improvements
  • Create progressive training plans to enhance glutes and hamstrings strength, stability, and athletic performance
  • Implement exercises like Romanian deadlifts, glute bridges, and lunges to activate lower body muscles effectively
  • Utilize variations of hamstring curls and step-ups to increase workout intensity and muscle engagement
  • Develop personalized routines to improve lower body strength, flexibility, and muscle tone at home
  • Assess workout effectiveness and modify exercises to prevent injuries and optimize muscle activation
  • Incorporate proper warm-up and cool-down techniques to support glutes and hamstrings health and recovery
  • Use resistance bands and dumbbells safely to enhance glutes and hamstrings workout outcomes
  • Understand the importance of proper posture and alignment during lower body exercises for injury prevention
  • Apply progressive overload principles to continually challenge glutes and hamstrings muscles
  • Enhance athletic performance through targeted glutes and hamstrings strengthening exercises
  • Create balanced workout routines that improve lower body stability, strength, and flexibility
  • Identify common mistakes in glutes and hamstrings exercises and learn corrective strategies
  • Develop confidence to perform a variety of effective glutes and hamstrings exercises independently

How to Get The Certificate

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  • Watch at least 50% of Lesson Duration
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Lessons | 113
FUEL Series 30 Min POSTERIOR CHAIN CLUSTERS Workout Day 28
00:38:43

FUEL Series 30 Min POSTERIOR CHAIN CLUSTERS Workout Day 28
FUEL Series 30 Min Dumbbell LEG DAY COMPLEX Workout Day 26
00:38:16

FUEL Series 30 Min Dumbbell LEG DAY COMPLEX Workout Day 26
FUEL Series 30 Min Glutes Hamstrings Tempo Workout Day 23
00:43:17

FUEL Series 30 Min Glutes Hamstrings Tempo Workout Day 23
FUEL Series 30 Min Dumbbell LEG DAY CIRCUITS Workout Day 21
00:38:35

FUEL Series 30 Min Dumbbell LEG DAY CIRCUITS Workout Day 21
FUEL Series 30 Min GLUTES HAMSTRING CIRCUITS Workout Day 18
00:37:42

FUEL Series 30 Min GLUTES HAMSTRING CIRCUITS Workout Day 18
FUEL Series 30 Min GLUTE HAMSTRING COMPLEX Workout Day 13
00:38:57

FUEL Series 30 Min GLUTE HAMSTRING COMPLEX Workout Day 13
FUEL Series 30 Min LEGS CLUSTER SETS Workout Day 11
00:38:21

FUEL Series 30 Min LEGS CLUSTER SETS Workout Day 11
FUEL Series 30 Min QUAD FOCUSED Leg Workout Day 6
00:37:33

FUEL Series 30 Min QUAD FOCUSED Leg Workout Day 6
FUEL Series 30 Min GLUTES HAMSTRINGS Supersets Workout Day 3
00:43:29

FUEL Series 30 Min GLUTES HAMSTRINGS Supersets Workout Day 3
IRON Series 30 Min Superset Glutes and Hamstrings Workout 23
00:39:18

IRON Series 30 Min Superset Glutes and Hamstrings Workout 23
IRON Series 30 Min Dumbbell Glute Workout Supersets 18
00:40:28

IRON Series 30 Min Dumbbell Glute Workout Supersets 18
IRON Series 30 Min Hamstrings Workout Hip Extension Flexion 16
00:36:48

IRON Series 30 Min Hamstrings Workout Hip Extension Flexion 16
IRON Series 30 Min Glutes Hamstrings Workout Hip Thrusts RDL 8
00:35:57

IRON Series 30 Min Glutes Hamstrings Workout Hip Thrusts RDL 8
IRON Series 30 Min Quad Workout Dumbbell Leg Day 6
00:36:28

IRON Series 30 Min Quad Workout Dumbbell Leg Day 6
IRON Series 30 Min Glute Workout Dumbbell Lower Body 3
00:38:25

IRON Series 30 Min Glute Workout Dumbbell Lower Body 3
IRON Series 30 Min Leg Workout Dumbbell Leg Day 1
00:41:48

IRON Series 30 Min Leg Workout Dumbbell Leg Day 1
BIG TIME Bulgarian Lunges Leg Day Workout EPIC Endgame Day 47
00:47:40

BIG TIME Bulgarian Lunges Leg Day Workout EPIC Endgame Day 47
GROWING Glutes and Hamstrings Workout EPIC Endgame Day 43
00:48:47

GROWING Glutes and Hamstrings Workout EPIC Endgame Day 43
QUINTESSENTIAL Quads and Calves Workout EPIC Endgame Day 41
00:46:12

QUINTESSENTIAL Quads and Calves Workout EPIC Endgame Day 41
NEXT LEVEL Lower Body Workout with Dumbbells EPIC Endgame Day 37
00:45:02

NEXT LEVEL Lower Body Workout with Dumbbells EPIC Endgame Day 37
FUSED Glutes Core Workout Giant Circuits EPIC Endgame Day 33
00:48:15

FUSED Glutes Core Workout Giant Circuits EPIC Endgame Day 33
SUCCESSIVE Circuits Dumbbell Leg Workout EPIC Endgame Day 31
00:47:28

SUCCESSIVE Circuits Dumbbell Leg Workout EPIC Endgame Day 31
FIREWALKER Lower Body Workout Leg Day EPIC Endgame Day 27
00:45:00

FIREWALKER Lower Body Workout Leg Day EPIC Endgame Day 27
GAINFUL Glutes and Core Workout Dumbbells EPIC Endgame Day 23
00:47:06

GAINFUL Glutes and Core Workout Dumbbells EPIC Endgame Day 23
QUALITY Quads Calves Dumbbell Leg Workout EPIC Endgame Day 21
00:46:32

QUALITY Quads Calves Dumbbell Leg Workout EPIC Endgame Day 21
BALANCED Lower Body Workout Dumbbells Bodyweight EPIC Endgame Day 17
00:46:08

BALANCED Lower Body Workout Dumbbells Bodyweight EPIC Endgame Day 17
HELLO Hamstrings Glutes Dumbbell Workout EPIC Endgame Day 13
00:46:17

HELLO Hamstrings Glutes Dumbbell Workout EPIC Endgame Day 13
CALVES INCLUDED Lower Body Workout Legs EPIC Endgame Day 11
00:48:00

CALVES INCLUDED Lower Body Workout Legs EPIC Endgame Day 11
LIFTED Lower Body Workout Dumbbell Leg Day EPIC Endgame Day 7
00:47:24

LIFTED Lower Body Workout Dumbbell Leg Day EPIC Endgame Day 7
PROPER Leg Day Workout with Dumbbells EPIC Endgame Day 1
00:46:11

PROPER Leg Day Workout with Dumbbells EPIC Endgame Day 1
20 Minute Dumbbell Lower Body Circuits Workout Caroline Girvan
00:25:05

20 Minute Dumbbell Lower Body Circuits Workout Caroline Girvan
Lots of Lunges 20 Minute Leg Workout Dumbbells Bodyweight
00:25:32

Lots of Lunges 20 Minute Leg Workout Dumbbells Bodyweight
15 Minute TARGETED Glute Workout Dumbbells Caroline Girvan
00:20:45

15 Minute TARGETED Glute Workout Dumbbells Caroline Girvan
20 Minute Dumbbell Leg Workout at Home Squats RDLs Caroline Girvan
00:26:24

20 Minute Dumbbell Leg Workout at Home Squats RDLs Caroline Girvan
GIANT Lower Body Workout Glutes Quads Hamstrings EPIC III Day 47
00:48:21

GIANT Lower Body Workout Glutes Quads Hamstrings EPIC III Day 47
DROP SET DESTROYER Leg Workout Dumbbells EPIC III Day 43
00:49:56

DROP SET DESTROYER Leg Workout Dumbbells EPIC III Day 43
ENGAGING Glutes and Core Workout Dumbbells EPIC III Day 41
00:48:07

ENGAGING Glutes and Core Workout Dumbbells EPIC III Day 41
UNLEASHED Unilateral Lower Body Workout EPIC III Day 37
00:44:59

UNLEASHED Unilateral Lower Body Workout EPIC III Day 37
DYNAMITE Dynamic Isometric Leg Day Workout EPIC III Day 33
00:48:46

DYNAMITE Dynamic Isometric Leg Day Workout EPIC III Day 33
GIANT Glutes and Hamstrings Sets Workout EPIC III Day 31
00:46:57

GIANT Glutes and Hamstrings Sets Workout EPIC III Day 31
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Glutes and hamstrings workout course, in this course we will learn about the Glutes and Hamstrings Workout, focusing on strengthening and toning these essential lower body muscles. You’ll explore exercises like Romanian deadlifts, glute bridges, hamstring curls, lunges, and step-ups to target both the glutes and hamstrings. Emphasis will be placed on proper form to prevent injuries and maximize muscle activation. The course offers progressive challenges with body weight, dumbbells, or resistance bands, making it suitable for all fitness levels. By the end, you’ll have the skills to create effective workouts that improve strength, stability, and flexibility in the glutes and hamstrings, enhancing athletic performance and overall fitness.