Training for Ladies - Giant Set 1: Glute Bridge, Stiff legged Deadlifts & Lunges. Glute Bridge: Keep your heels as close to your butt as possible with your heels and palms flat on the floor. Slowly raise your hip up and down with a 3 seconds down, 1 second up tempo. Make sure you keep tension on the glutes and hamstrings at all times by not touching the butt to the floor on the down movement. This exercise will primarily work the glutes/butt as well as your hamstrings. For more advanced trainers, you might even place a weight plate on your hips for added resistance.
Moving on to the second exercise which is the Stiff Legged Deadlift: Holding two dumbbells in your hands, slowly bend at the hips while keeping a soft knee till you feel the stretch in your hamstrings. This exercise will really work your glutes and hamstrings as well. Do 1 rep of this before moving onto the third exercise, the Lunge: When lunging, ensure that the knees do not go over the toes at the bottom of the movement. This exercise will work the quads, hamstrings and glutes. Do 1 set on each leg before going back to the stiff legged deadlifts.
This giant set will really work the entire upper leg including the hamstrings, quadriceps and the glutes. Make sure you maintain stability by pulling your navel into your spine and activating your core. Aim for 15 reps for each exercise and 3 sets of the giant set with minimal rest in between giant sets. Nick Jones - World Bodybuilding Champion & Jodene McGregor - INBA Australia Sportsmodel Winner