Bret Contreras, known for his intensive workout routines, has recently revealed a powerful lower-body regimen. This new exercise protocol is designed to put focus on the glutes, quads, and hamstrings. By incorporating a multitude of challenging exercises, each muscle is put through intense workouts that create a fiery muscular burn.
The regimen includes a versatile mix of exercises that target different areas of the lower body, making it an all-inclusive lower-body routine. Leading with a heavy set of thrusters, the workout progresses through a series of demanding exercises that help increase lower-body strength and endurance.
Contreras begins with a punishing set of thruster pros, where he executes 15 repetitions at 315 lbs, followed by 10 at 405 lbs, and finishes with 20 at 135 lbs with the assistance of bands.
The sequence then moves onto hack squats that are meant to deliver a higher level of intensity due to the steepness of the unit. This exercise, according to Contreras, involves two sets with different weights. The initial set contains 15 reps at 135 lbs, and the following set constitutes six reps at 185 lbs.
The workout then shifts focus to glute ham raises - an exercise new to Contreras’ list. These are carried out by using only body weight, and 10 reps are executed in a total of three sets. Contreras' successful completion of the raise indicates that the exercise will become a staple in his future lower-body workouts.
Ankle weight step-up is another exercise that is a part of the lower body routine. It is performed using a 10 lbs weight and includes two sets, each containing 10 reps.
Lastly, the Gluteator, an exercise done in a forward-leaning position, includes 20 reps each at 25 lbs, 35 lbs, and 45 lbs. This workout primarily targets the glutes and contributes significantly to muscle building in the area.
Overall, Contreras' emphasis on a multifaceted approach to fitness presents a challenge for any fitness enthusiast. His inspiring workout routine truely unleashes an intense 'inferno' for the lower body muscles, establishing him once again as a front line figure in fitness.
