Hi friend! I gave this gym workout a go this past week and I just HAD to share. Get ready for an intense glute and hamstring burn. Make sure you're really pushing weights that are heavy for you. It's not meant to feel comfortable. 

I tell my clients to pick a weight that allows them to complete the whole set with good form with about 2 reps left in the tank by the end of the set. If you're feeling like you could pump out another 5+ reps, girl, GIMME MORE WEIGHT! 

This training is specifically designed for building muscle size by using 10-12 reps per movement and one killer burnout drop set at the end. Get ready to push, push, push. Let's get started!

Exercise Terms to Know

Last set: triple drop set until failure - Start by using the weight you used for your other sets. This is your heavy weight. Complete as many reps as possible with good form. Then decrease the weight by 10-30% and continue performing reps until you no longer can with good form. Drop the weight one more time and continue performing reps until you no longer can with good form.

The Workout 

1. Barbell Romanian Deadlift - 4x10

2. Trap Bar Deadlift - 4x12

3. Landmine Deadlift - 3x10

4. Machine Hip Thrust - 3x10 

5. Machine Seated Leg Curl - 3x10 (Last set: perform a triple drop set until failure)

Barbell Romanian Deadlift

Trap Bar Deadlift

Landmine Deadlift

Machine Hip Thrust

Machine Seated Leg Curl

Are you ready to build a strong feminine physique and make fitness your everyday lifestyle?

Girl, it sounds like it’s time to apply for Emily Cramer Fitness 1:1 Coaching!

My 1:1 coaching program is for you if:

✔ You want to look and feel strong physically and mentally
✔ You want to learn to lift some heavy weights and build lean, feminine muscle
✔ Wonder Woman is goals in your mind
✔ You see exercise and nutrition as self care for your mental, physical, and spiritual well being or you would like to learn to see it that way
✔ You aren’t just looking to get to the finish line or a goal number on the scale but are looking to make fitness and healthy living your lifestyle

Not convinced it could work for you? Take a look at my Client Success Stories.

I look forward to coaching you! 

To Your Good Health & Success,

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