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Workout Guidelines:


SuperSet #1

Deadlift 8 – 10 Reps
Hip Thrust 12 – 15 Reps

SuperSet #2

Romanian Deadlift 8 – 10 Reps
Lying Leg Curl 12 – 15 Reps

Finishing Exercise

Seated Calf Raise 20 Reps


No rest between exercises. 75 second rest between supersets. Complete 3 of each set.


Join the discussion 4 Comments

  • Karen says:

    What can I sub for the lying leg curl? I don’t have access to that machine.

    • Anna says:

      You could do stability ball leg curls.
      All the best,
      Anna, CPT, FF Specialist

      • LJ says:

        Hi Anna, how do you really build using the stability ball for leg curl though? I find it’s just not the same:\

        • Anna says:

          Hi LJ,
          You’re right, it isn’t exactly the same as a machine lying leg curls, where you can use more weight which is more beneficial for building. The stability ball leg curl is still an effective exercise though that will stimulate your hamstrings. Wide stance squats, reverse lunges, and deadlifts are all great exercises you can do at home with dumbbells to build. 🙂
          All the best!
          Anna, CPT, FF Specialist

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