Bret Contreras, also known as the 'glute guy,' recently shared his expertise in a dynamic leg workout session with a woman, focusing on building strength and empowerment through rigorous exercise. The workout consisted of various exercises targeted at enhancing the leg and glute muscles.
Contreras began the session by working on his squat technique. To ensure proper depth, he used a box to support his squatting position. After two weeks of travel, he managed to hit a three-repetition maximum of 275 lbs, matching his previous session's accomplishment. Determined to push himself further, Contreras planned to attempt four or five reps at the same weight in the upcoming week, aiming to ultimately return to his goal of squatting 315 lbs for six repetitions.
Moving on to strengthen his squat lockout and quadriceps, Contreras incorporated chain squats into his routine. By attaching chains weighing 65 lbs each, he added variable resistance to the exercise. This meant that the weight increased from 135 lbs at the bottom of the movement to 265 lbs at the top. Contreras successfully completed six reps of this challenging exercise.
Next in Contreras's leg workout program were Hatfield Bulgarian split squats, a tribute to the renowned powerlifter Fred Hatfield. Utilizing a 70 lb safety squat bar and using his hands for assistance, Contreras performed a series of sets. Starting with 70 lbs for 10 reps, he gradually increased the weight to 120 lbs for 6 reps. This exercise aimed to target the glutes while also engaging the quadriceps.
To focus on the hamstrings, Contreras incorporated three sets of deficit stiff-legged deadlifts. By standing on three 15-inch boxes, the barbell touched his shoestrings during each repetition. Contreras completed three sets of 8 reps with a weight of 135 lbs, effectively taxing his hamstrings.
Continuing with the glute-targeted exercises, Contreras embarked on band kneeling rolling lunges. Holding onto a 20 lb dumbbell for stability, he executed two sets of 10 reps and an additional set of 6 reps. Contreras emphasized that despite appearances, these lunges were challenging and effectively targeted the glute muscles.
Further targeting the hamstrings, Contreras included glute ham raises in his workout routine. He performed two sets of 5 normal reps, followed by 5 assisted reps. This exercise proved to be quite intense, leaving Contreras's hamstrings feeling the burn.
The final exercise in the workout session was dual elevated double band hip thrusts, executed in a unique manner. Contreras emphasized a three-second pause at the bottom, spreading the bands as far as possible. At the top of the movement, he urged his hips to reach the tallest position possible. This exercise was completed in two sets of 8 to 10 reps.
In summary, Bret Contreras guided a powerful leg workout session designed to strengthen and empower individuals. Incorporating exercises such as box squats, Hatfield Bulgarian split squats, deficit stiff-legged deadlifts, band kneeling rolling lunges, glute ham raises, and dual elevated double band hip thrusts, Contreras displayed the importance of targeting specific muscle groups while fostering physical and mental growth through fitness.
