23/12/2025
Not all your reps—and not all your training—should look the same.
✨Strong hamstrings. Lifted glutes. Zero wasted reps.
1️⃣Banded hip hinge •
2️⃣Sumo squat to deadlift •
3️⃣1¼ Bulgarian split squat
- reps & series should always depends on the phase you are in.
👉🏽If you are not training strategically, you are leaving results on the table.
This is how structured programs are built:
1️⃣ Accumulation – build volume, master technique, create muscle stimulus ( reps 8-10, break 60-90')
2️⃣ Intensification – heavier loads, lower reps, strength focus ( 3-6 reps, break 90-120')
3️⃣ Realization / Peak – performance, power, refined ex*****on
4️⃣ Deload / Recovery – adapt, recover, grow ( drop weight 50-70%)
These glute and hamstring exercises fit perfectly into the right phase—when used with intention.
Do you train strategically ?
💾 Save this for your next leg day.
