5 Minute Glutes and Hamstrings Workout – Cecile Bayeul’s Leg Training Routine


5 Minute Glutes and Hamstrings Workout – Cecile Bayeul’s Leg Training Routine

Leg Exercise #1: Stiff Legged Dead-lifts
+Legs at shoulder width.
+As you go down, leave the legs straight without bending at the knees.
+Go down until you feel a nice stretch on your hamstrings.
+Without using the back muscles, use the glutes and hamstrings to come up.
+Contract your glutes as you go up.
+Breathe out as you do the force and breathe in as you go down.
+Do between 8-10 repetitions.
+Start with 2 sets and as you get more advanced you can do 3.
+As you get more advanced you can use weights.

Leg Exercise #2: Wide Stance Glute Squats (Pressing with heels)
+Put your legs on a wide stance, feet pointing completely to the side.
+Push with the heels in order to emphasize the glutes.
+Go down until you have a 90-degree angle between the calves and the thighs.
+Focus on the contraction of the glutes.
+Breathe in as you go down and you breathe out as you do the force with your glutes.
+As you get more advanced you can use a dumbbell.
+Keep the back straight.
+Do between 8-10 repetitions.
+Start with 2 sets and as you get more advanced you can do 3.
+Rest between 30-60 seconds and do a second set.

Training Splits
As far as training splits, my favorite way to train these days is:

Day 1: Hamstrings, Glutes, Quadriceps, Calves
Day 2: Chest, Shoulders, Triceps
Day 3: Back, Biceps, Calves
Day 4: rest
Day 5: Start over

In this manner you hit your body parts around twice a week each week. 🙂