3 X 5 AMRAP Hamstring & Glute Workout

This workout is an As Many Reps As Possible type workout. There are 5 different exercises, each with a select number of repetitions. You will go through each exercise for the stated number of reps, until 5 minutes is up. After that you’ll take a short break (1-2 minutes) and repeat the set again.

3 X 5 AMRAP Hamstring & Glute Workout

Perform each exercise for the stated number of reps. Once you have completed all exercises, start again from the first one until 5 minutes is up. Rest for 1-2 minutes, and repeat for 2 more rounds.

Equipment:

Swiss Ball

1. In/Out Broad Jumps (10): Get your bouncing boots on, because we are going to JUMP! Make sure you have a few feet of space to perform this move. Stand with a soft bend in your knees, feet about shoulder width apart. Bend at the hips and knees, and using your arms as momentum, jump as far as you can across the room. Land softly and perform a quick 180 degree spin. Jump your feet out, getting into a wide squat, before jumping them back in to shoulder width apart. Perform the jump again back and forth.

2. Swiss Ball Hamstring Curls (10): Start on your back with your legs extended and heels resting on a Swiss ball. Lift your bum off the floor, so that your body is in a straight, flat line, diagonal with the floor. Keeping your core tight, roll your feet in towards your body, until your knees are bent. Slowly roll the ball back out until your legs are extended once more

3. Reverse Lunge to Deadlift -Left (8): Begin with your feet shoulder width apart. Keeping your weight on the left foot, lift your right foot up and step back into a reverse lunge. Make sure that your front knee isn’t going over your toes, and that your legs are both at 90 degree angles. Avoid stepping too far back and losing your balance. Pushing your left heel into the ground, step your right leg back up and try to avoid letting it touch the ground. Straighten your left leg while keeping a slight bend, and reach forward with both hands towards the ground. You should feel a tug in your hamstring, before straightening back up to the starting position. It is important that your torso and hips stay square with the ground.

4. Reverse Lunge to Deadlift -Right (8): Begin with your feet shoulder width apart. Keeping your weight on the right foot, lift your left foot up and step back into a reverse lunge. Make sure that your front knee isn’t going over your toes, and that your legs are both at 90 degree angles. Avoid stepping too far back and losing your balance. Pushing your right heel into the ground, step your left leg back up and try to avoid letting it touch the ground. Straighten your right leg while keeping a slight bend, and reach forward with both hands towards the ground. You should feel a tug in your hamstring, before straightening back up to the starting position. It is important that your torso and hips stay square with the ground.

5. Mountain Climbers (30/leg): Start in a plank position with your body in a strong flat line. Bring your right foot forward so that your knee almost reaches your elbows. As you bring your right foot back to starting position, jump your left foot forward. Avoid letting your bum move too far up or down with this exercise.

How about you??

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