My focus this year is legs and glutes. Much more focus than last year. Not just heavy lifting but attention to detail with hamstrings and hip flexors as well. I like reading a lot. Anything to do with muscle activation and building I’ll read it. One thing I used to assume was that if I squat enough I didn’t need to work glutes separately. After two years of little change in my butt and the back of my legs it’s past time to step-up my backside. I began doing 3 sets of 25 body weight Glute Bridges every day since Friday. Wow. Talk about muscle awareness. I find it interesting how muscle can somehow become inactive, perhaps disengaged because other muscles start overcompensating.
My glutes are tender today, that’s a good thing. That tells me the work I’m doing is needed and it is working.
As most of my readers know I’ve started doing random videos of my workouts. I’ve learned a lot about my form and things I need to correct. In example I did 65# front rack position barbell walking lunges. Watching the video below I realized I turn my toes in terribly during these sets, I don’t normally turn my toes in doing walking lunges. Correcting it should be as simple as reducing the weight and doing higher reps.
Today’s Workout:3 Sets x 25 reps Glute Raises Body Weight 3 Sets x 20 reps 65# Hip Thrust 3 Sets x 8 reps 65# Walking Lunges 5 Sets x 10 35# Back Extensions 5 Sets x 10 reps Reverse Hypers