LEG WORKOUT TO BUILD BIG HAMSTRINGS & GLUTES | Full Workout and Top Tips
ฝัง
- เผยแพร่เมื่อ 11 ก.ค. 2024
- This workout is perfect for both MEN & WOMEN of all fitness levels looking to build strong legs focusing on Hamstrings, Glutes and Lower Back. Full workout and a lot of top tips explained to help you throughout the workout.
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Link to Part 1 (Anterior) workout: • THE PERFECT LEG WORKOU...
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WORKOUT
WARM UP: As shown in the Video
PRE WORKOUT PREP
Pick ATLEAST 2 of these options (better yet all 3)
1. Abductor Machine: 2 x 10
2. Glute Ham Raise: 2 x 10
3. Banded KB Goblet: 2 x 10
MAIN WORKOUT
1A: SUMO DEADS (NO deadstop): 3 x 12/10/8 (2-3sec Tempo)
1B: DEFICIT REVERSE LUNGES: 3 X 10-12 (2-3sec tempo)
2A: BARBELL HIP THRUSTS: 3 x 12/10/10 (2-3sec tempo and pause at the top)
2B: HEAVY DB Split Stance RDL 3 x 10/8/8 Both sides (2sec eccentric tempo)
3A: LEG CURL (UPRIGHT) 3 X 10
3B: LYING LEG CURL 3 X 8-10 or till Failure
WORKOUT FINIHSER
21-15-9 Reps.
1. (Medium or Light) Banded KB swings (men 26-30kg | Ladies 16-18kg)
2. Heavy DB Deadlifts (Men 2 x 30kg DB | Ladies 2 x 10-12kg)
Ins: perform 21 reps of BOTH exercises then 15 and then 9
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MUSIC
OTIS MC DONALD - PRESSURE
AUDIO HERTZ - MISSION TO MARS
AUDIO HERTZ - DARK ZEPHYR
#LEGDAY #POSTERIOR #CROSSLIFTR - บันเทิง
My boyfriend and I completed this workout today and now we can hardly walk. It took us roughly 2 hours in the gym. Let's just say you should save this workout for the weekend. And we actually thought the first leg workout was bad.... we've changed our minds. Thanks Obi for posting this :)
WARM UP
2:14 30 sec easy row machine
30 sec 100% row machine
x 5 rounds
2:42 (Hip Circle) side steps ×10 both sides
3:02 Cat camel x 6
3:13 Dead bugs x 10
3:29 Shin boxes hip mobility
3:46 Elevated pigeon stretch x 10 both sides
4:08 Banded good mornings
ACTIVATION PRE WORKOUT PREP
Pick AT LEAST 2 of these options (better yet all 3)
4:24 Option 1. Abductor Machine: 2 x dropsets (10/10)
6:10 Option 2. Glute Ham Raise (or GHD): 2 x 10. 3-4 eccentric tempo. 6:45 PRO Tips at no point do not relax your glutes until you finish your set.
7:59 Option 3. Banded KB Goblet: 2 x 10
8:36 PRO TIPS
MAIN WORKOUT
9:24 1A: SUMO DEADS (NO deadstop): 3 x 12/10/8 (2-3sec eccentric tempo) 11:04 PRO tips
10:11 1B: DEFICIT REVERSE LUNGES: 3 X 10-12 ( 2-3sec tempo) 11:55 PRO tips
12:48 2A: BARBELL HIP THRUSTS: 3 x 12/10/10 (2-3sec tempo and pause at the top SQUEEZE) 15:20 PRO tips
13:30 2B: HEAVY DB Split Stance RDL 3 x 10/8/8 Both sides (2sec eccentric tempo) 15:18 PRO tips
15:52 3A: LEG CURL (UPRIGHT and SQUEEZE your HAMS every rep like it owes you money) 3 X 10 2-3 sec eccentric
(17:31 you can also use a leg extension machine) 16:46 PRO tips
3B: LYING LEG CURL 3 X 8-10 or till Failure 17:10 PRO tips (not about tempo. Just rack the workout out until failure)
17:25 you can also use a standing machine leg curl as alternative
FINISHER
17:43
1. (Medium or Light) Banded KB swings (men 26-30kg| Ladies 16-18kg) swings/reps 21-15- 9
17:57
2. Heavy DB Deadlifts (Men 2 x 30kg DB)
20:02 PRO tips Your finisher should hurt a lot and train legs when you have plenty of time
Thank you
Bless your ministry
Thank u!
Wow, this seems like it will kill me. The warm up looks like a regular workout. I think I need a workout buddy for this excercise. I need to grow these legs tho. In a lady form of course 😆
Obi got one of the best physiques I’ve ever seen regardless of training style
Easily one of the best backs I've seen in the TH-cam fitness world. especially when leaned out got a damn demon back lol
Does a bear shit in the woods
lower body yes
Clayton Bigsby
🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣
Your legs need their own channel, absolute dream aesthetics! I would wear shorts 12 months per year with those wheels, no homo 🙌
yeah, dat ass on point.
@@mtmagicmarkers126 That right there! I couldnt hit the subscribe button fast enough!
Why do u want to massage them haha?
With those wheels 😂😂 Nah he the man
Looooool
Dude I know I've said this before, but I get super motivated when I watch your vids. Your pointers, music, and in particular your attitude. It all makes me push myself harder when I workout. Hope other people feel like me and as always thanks for sharing.
I agree Obi; leg workouts should not be rushed and require more time. Best advice I've heard about a leg workout!! Excellent video Obi!!
love ur workouts, so comprehensive!!!! thanks
Thanks for inspiring. I appreciate it
6:09 what an inventive way to do a glute-ham raise/nordic curl since finding a proper glute-ham raise machine is damn near impossible in most commercial gyms!
Thankyou bro much needed
Wow! Can't wait to try. Perfect form.
Love Obi. So real and cool. What an inspiration.
At 7:45 at no point should you relax your GLUTES. YES OBI 🙌
❤️👍 Can’t Wait To Try it! Thx. Obi!🤗
Bro thanks for breaking it down!!
Keep up the hard work !!
Came across your channel looking for good work-out routines. Great presentation and workout routines. Top stuff!
The shock on my face when “pre workouts” seem like mine workout 😂😂
Nice ones gonna try them out
Thank you so much for this great workout ! must try this out!
Good Work 👏👏
Seriously man incredible physique. Thanks for inspiring us bro.
Thank you my brother, your workouts man they are the best improve my body 100% keep bringing them
Just what I needed
Keep it up
Great videooo! I can’t wait to do tomorrow 👏🏻
Awesome video Obi, great content.🦵🏾
You give everything for us to know deference workouts ! Thank you
thanks for this back workout bro
I watch a lot of youtubers that give workout advice but i feel like your workouts and the way you explain them give me the best results for my physique.
Yeah, you and all the ladies. Lol.
Amazing workout!!!! 😍
Hope you enjoy part 2, trust me its BRUTAL! .. make sure you check out part 1 for a full complete leg workout for the week. I have also added the FULL workout list in the description box :-)
Obi Vincent YO I LOVE THE SOCKS
Eccentric and concentric times with workouts! ......THANKU
Dude if you did 5 $ month membership I guarantee people buy that off you just see you train and due similar work outs ever month
I just subscribed.my first time seeing your vid and i see alot of workout vids and i think you have the perfect ideal size build i wanna obtain and look..ok .. i haven't worked out since my twenties and now in my mid 40's 5'11" 270lbs honestly im kind of doughy so im plan on starting to work out and lose weight get down to a comfortable 210-220lbs for me....Question is this leg workout a good start for "beginners"i have thick legs but NOT tone at all nowhere..your suggestion where to start..This brutha can use your help..taking my phone to the gym and follow your vids Thanks
Thank You!!! Obi!!!!
Great work Obi, I am a super fan!!
Love your videos great workouts joining your app!
Thank you so much for that ladies option! Appreciate it ❤
Killer workout. One of my favorites. I have a hard time finding good Ham & Glute workouts and this is one to add to the weekly routine.
Wow - such a cool guy. Thanks for the videos.
Good shit Obi!
great routine, going to do this today ty
Amazing ❤
Greatly appreciated brother
This dude legs aethestics is mind blowing good gawd!!! Kudos to you bro
Thank you for not talking about your day and just working out. Legit video
Definitely try this
Some very interesting exercises here, thanks!
Awesome video Obi, great content.🦵🏾I recently subscribed to your channel and I e been liking everything I’ve seen thus far 👊🏾
Thanks!
NICE ONE 👊
Thanks bro💪🏾💪🏾
Bro I love this!
Just found your videos and loving them
Amazing 👏🏻👏🏻👏🏻👏🏻
I love that you don’t come across as egocentric despite your amazing physique and knowledge !!
Great content 👍
Thanks OBI 🦾
prolly the smartest workout channel ive encountered on the tube
Great workout plus bad ass beats 🤙
Without a doubt one of the dopest physiques on youtube
Love it my man. You have my body goals by the way haha ! 👏🏽
He's good, learnt quite a few new techniques
Awesome work out man & amazing ripped cut lean strong pumped physique man wow! & keep up the hard work.
Best stretching and pre workouts on you tube :)
OMG That was a killer!!!!!!!!
I thank you for this info, feel like I’ve won the lotto lol. Need to revamp my workouts neooow
Great video. Here is a suggestion: Maybe do a how to build killer calf muscles
BRUTAL!!!!!!
All my favorite posterior chain movement... All of them are back friendly .... Leg days do take a lot of time... You should not only have time on that particular day but also your next day should be little less hectic so that you could recover....love your content... Good dude
I love the "2-3sec eccentric"..😁 n I'll always remember to squeeze each muscle coz ,BRUH , they actually"OWE ME MONEY??.😂😂😂"
Great Posterior Leg Workout- His physique is amazing!
Thanks
wow, i'll be trying this out on my next leg. You look amazing btw
Done the full workout Monday. It's now Tuesday and and hamstrings and glutes are still smashed to pieces excellent workout thank you my brother 🏆
Dope👌
This dude knows his stuff
My next work out to try
I added this workout to my training for a couple weeks a while and my booty definitely grew lol I will add this back in now that Im back in the gym a lot more
wow you look amazing. great tips!
Hska
I know I'm late to the party but... I just did this workout today and even before leaving the gym, my legs were trying to give out. Had to catch myself a few times. Amazing! ❤
I love how you show and explained all details and information, while using the equipment at the same time ,but I would it would be a better if the videos, would show what and where and witch muscles are being used ,would be a bit more helpful. Thanks for all your videos,they are very helpful 😊
the best athlete ever
I definitely need you in my life.
Can’t be a Obi video without a finisher 😁
Legs are totally 💪🏾
Nutrition is also the key to fueling those muscles to respond and grow like that.
Them hams tho! Amazing!
Had to subscribe, I was very impressed with the creative ham exercises I've never seen before. Training for many years but never got the hamstrings I wanted with the leg curls and RDL's. Even your RDL's done sumo style I've never thought to try. Will definitely give this a try. Do you do Quads and Hams on different days due to the volume you do?
This dude it FIT
I’m glad I clicked on this video. The warm ups alone are life changing
relly nice video keep it going and when you have time make a perfect pull workout to get a lean strong Backa nd Biceps :D
Great video. Please do some food, recipes and cooking vids! The hardest part is not the training, it's being able to cook tasty food to feed the body. Many thanks for the content 😋👍🏼
Really love these workouts??? Your really giving good examples explaining in detail? Hey what and where to get some of those bands? I’ve your having issues with knee injury what is helpful with stability and not further injuries?👌😏
I hit legs early this morning. Will definitely incorporate a lot of this next leg session on Wednesday
Amazing workout. Thank you so much!!! How many times a week can I do my butt and hamstrings?
Trying this workout On Monday Bank Holiday...wish me luck!
Great training tips. Thanks...Could you do a video that ONLY focus on building the quads but exclude the glutes as much as possible...I'm of African descent I've got more ass than needed...Already got some good input from part 1 of your previous video...Thanx from Paris
You are a beast. The male version of meeeee👑
This beat is slappin
He got the good form on the erg! 👍👌
Great informative video as usual! Any advice regarding warm up for pain above the knee (patella)?
Carlo R. Drink lots of water to cushion joints. Lots of stretching. Air Squats. Start with leg extensions then go to hamstring curls. Get blood all around your knees.
You have an amazing body man nice work out
Could u make a full video about leg warm up? Thanks
Full day of eating video!! I would like to see vlogs too. Some meal videos
Would be cool!! You kill it! Im 6' 5 and inspired by your videos
Obi sir, What was that in your hand in the beginning of the video. Great video. Thanks you!
Dang.. You need to be my personal trainer for 3 months - come to Jacksonville Florida *USA haha .. I guess I will use your videos faithfully. But need to psych my mind in advance then start doing it without giving up..