Killer Hamstring/Glute Workout

Have a goal in mind when you do a workout! Focus on squeezing the muscle you want to workout. In this case it will be mainly your Glutes and Hamstrings. My goal picture to make me work harder is this:

This is the workout:

10-20 minute stairs warm up level 8+

45 sec-1 min rest max between sets.  Intensity is the key!!

Romanian dead lifts 4 sets of 10 increase weight each time 

Leg extension  4 sets 10 increase weight each time 

Hamstring curls with glute raise 4 sets 10 increase weight each time 

Glute kick back 4 sets 10 increase weight each time 

Sumo Squats (on roman chair) 4 sets 10 with 10 second hold on the 10th rep (I use 40lb dumbbell)

Reverse Hack 4 sets 10 increase weight each time 20 lb,40lb,60lb 

Be sure to stretch after!! Have fun and focus on end Goal!!