Legs: Glute-Ham Focused Session
Recovery: 90-120 seconds between sets
Goal: Develop posterior-chain strength, power, and hip stability
Workout Routine
A) Dumbbell Jump Squat 3×6
B) Barbell Deadlift 3×5
C) Front-Foot Elevated Reverse Lunge 3×6 per leg
D) Standing Band Leg Abduction 3×10 per leg
E) Barbell Romanian Deadlift 3×6
Finisher
Supine Bridge March (Band or Bodyweight)
Work: 40 sec
Rest: 20 sec
Rounds: 3
The lower-body session emphasizes the glutes and hamstrings while reinforcing strong hip mechanics and single-leg stability.
Choose loads that allow clean, powerful reps and always focus on control throughout the session.
The Breakdown
The workout opens with explosive jump squats to prime the nervous system, followed by heavy deadlifts to develop maximal posterior-chain strength.
Single-leg work improves balance and control, while banded abduction strengthens the lateral hip muscles that support knee and pelvic stability.
The session finishes with Romanian deadlifts to reinforce proper hip hinging under fatigue.
The finisher reinforces glute engagement and hip control without excessive joint stress, making it an ideal way to elevate heart rate while maintaining quality movement.
Exercises can be found on VGA Wellness YouTube channel
Move Well
Vincent A.
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