Hammies Slammies Level 4

For Optimal Results:
Follow this program for 6-8 weeks.
Before the Pump:
It is highly recommend to warm up before any type of weight training by doing a 5 to 10 minute inclined treadmill walk, elliptical, or precore session.

1. Kettle Bell Swings – 3 sets of 15

2. Deadlifts – 5 sets of 5 at 75% of one rep max

3. Dumbbell Stiff Legged Deadlifts – 4 sets of 10

Super Set with Barbell Lunges – 4 sets of 20

4. Barbell Glute Bridges – 4 sets of 10-15

Super Set with Bulgarian Split Squats – 4 sets of 10-15

5. Kettle Ball Squats – 5 sets of 10

Super Set with Leg Curl – 5 sets of 10-15

6. Leg Curl – 4 sets of 10-15

Super Set with TRX Squat Jumps – 4 sets of 10-15

After the Pump:
Stretching at the very end of the session is such an important part of the equation. It helps keep the muscles flexible, healthy, and strong. I highly recommend saving a good 10-15 minutes at the end stretching the muscle or muscle groups that were worked that day.