I love Sunday workouts. For me they are usually pretty short, about one hour, and I take some extra time at each exercise just to feel every single repetition I do. I also see Sunday workouts as a chance to focus more on the technique.
Today I decided to train the backside of the legs; which includes gluteus, hamstrings and the calves.
#0. Warm up. 5 minutes bicycling to the gym. Some very light lying leg extensions.
#1. Stiff deadlifts. I started with this exercise since this is my favorite one for the backside. I always do this exercise with a 20 kg barbell, but you could use dumbbells like on the picture also. HERE is a video of me doing the exercise.
20 kg: 12 repetitions * 3 sets (with a little swing at the bottom)
30 kg: 10 repetitions * 3 sets
40 kg: 8 repetitions * 2 sets
#2. Good mornings. Since this is a pretty new exercise for me I did it with only the barbell and focused alot on the technique. This exercise is for the hamstrings, gluteus and the lower back as well.
20 kg: 10 repetitions *4 sets
#3. Cable kickbacks. I always do this exercise at the end of a leg workout. This is an exercise that is only focused on the gluteus. I love to make some variations on this exercise each time. Today I did kickbacks with a completely straight leg the whole way, I tried to stop at the top and lower the leg as slow as I could and I also pulsed the leg at the top a few times before I came back in starting position again.
I am sorry I did not catch this on a video since it is hard to explain with only words. But I promise that if you try different variations of this exercise yourself, you will find out what burns the most. Try also to start with a heavy weight, and then do some last repetitions with a lower weight. And repeat. This is called a dropset.
#4. Calf rises. I did this in the smith machine, which probably is the most popular. You can just focus on lifting the weight upwards and you definitely will feel the burn in your calves. Try mixing many slow repetitions with some faster ones. Also try to stop at the highest point for a few seconds.
HERE is a video of me doing the exercise.
40 kg: 20 repetitions * 2 sets
40 kg: 15 repetitions * 1 set
50 kg: 13 repetitions * 2 set
Dropset: [50 kg: 10 repetitions] followed by [40 kg: 10 repetitions] * 1 set
#5. Hip thursters. This is also an exercise I do at the end of a leg workout, and it is also only focused on the gluteus. I prefer doing this one in the smith machine, but you could also use an ordinary barbell.
20 kg: 20 repetitions * 3 sets
30 kg: 15 repetitions * 2 set
Dropset: [30 kg: 15 repetitions] followed by [20 kg: 10 repetitions] * 1 set