Competition program for Ischios Bodybuilding and Buttocks!


Two of your competitors are trying their luck in Las Vegas and delivering a lower body workout.

Jamie Collins, IFBB Bikini pro and Michelle Bresnahan competitor, offers you this training program to effectively build your lower body, here hamstrings and buttocks.

If you are looking for a gluten and hamstring workout, we can only recommend this physique / workout. You will not be disappointed.

The bodybuilding program is available in this Youtube video:

Discover all our others Bodybuilding Programs – Fitness Here.

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Lower body program: ischios + glutes

1 Elongated leg curl

4 sets, 12 to 15 repetitions

2 Triset

Sumo Dumbbell Squat

With dumbbell or kettlebell

4 sets, 12 to 15 repetitions

Dumbbell deadlift, legs are outstretched

4 sets, 12 to 15 repetitions

Kettlebell swing

4 sets, 12 to 15 repetitions

3 Bone curl is sitting

4 sets, 12 to 15 repetitions

4 Adduktormaskin

4 sets, 12 to 15 repetitions

5 Hack squats

If possible reversed

4 sets, 12 to 15 repetitions

We will now give you tips and advice on how to do all these exercises safely and for maximum efficiency!

1 Elongated leg curl

After a good warm-up, let's go for the bone curl, focusing on eccentric phase control and by providing more power / velocity on the concentric phase.

By focusing less on the amount of weight she adds than on the form of movement, Jamie generates more strength for each muscle group. More strength means more muscle "rupture", which leaves more room for muscle growth. This approach can be used for all of your strength movements and get the most out of the muscle-muscle connection.

This exercise is performed on an ischial machine in a supine position. It targets the outer hamstring muscles. To get the most out of this machine, position yourself comfortably on the machine, legs apart and the flange placed between the ankle and the calf. Hold your hips on the bench as you push the weight, pause for 1 second at the top of the movement, and then slowly release the weight so you can focus on the negative part of the movement.

2 TRISET: sumo squat, sumo deadlift and kettlebell swing

The second exercise is a trance, that is, the sequence of 3 exercises that count as a repetition. Here is a huge series special butt which includes:

  1. Sumo squats
  2. Sumo deadlift
  3. Kettlebell swing

Jamie strengthens his glutes until he has trouble getting out of the weight room. 😉

The sequence of these three movements means that you do not use a load that is as heavy as a single exercise. You will know your butt!

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Sumo squats

Sumo squats place more emphasis on:

  • Inside of thighs
  • Your glutes
  • Your hamstrings
  • Your hip flexors

The proper form of sumo is to place the feet wider than the shoulder width, with the toes slightly pointed outwards. As you begin to descend into a squat, keep your chest straight, the trunk attached and your abs tight and your back straight, not rounded.

Do not start sitting in the squat. As you walk up, bring your hips forward and tighten your glutes to complete the rehearsal.

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Sumo deadlift

Sumo deadlifts is very similar. Leave your feet wider than your shoulders, and your toes point out slightly. Keep your chest out, your stomach and your back flat. When exercising, maintain tension and stretch the hamstrings and glutes, not the lower back.

Kettlebell swing

Kettlebell swings is a great way to end the chore. They provide general body workouts aimed not only at the hips, glutes and hamstrings, but also:

  • Magen
  • shoulders
  • Pektoralene
  • The big spines

So just about everything! Your body will also engage smaller muscles to control and stabilize weight as you move.

However, there is no benefit in overloading in these movements. Choose a weight that gives you the impression that you can always do 2 to 3 extra repetitions at the end, but that you can control for each rep you make.

3 Sitting ischial curl

When the cutter is done, it's time to do the sitting hamstring curl, which adds more weight inside the ischiene.

Make sure your back is flat on the backrest. Position your body so that your knees bend slightly at the edge of the seat. The pillow on the legs must be above the knees so that the quadriceps are properly locked and not moving.

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Position the lower part of the machine so that the flange is positioned between the bottom of the calf and the top of the ankle. Do a curl, and then let your legs unfold completely without the weight touching the weight pad, and then do the next repetition.

You can load the machine more at your convenience.

4 Adduktormaskin

Jamie then introduces a new style to build up the adductors (inner thighs) that target the upper glutes.

She suggests leaning forward during the movement and you will feel the difference … Focus on the mind-muscle connection and think about tightening with your knees and not your feet!

5 Reverse squat

This is a very interesting and powerful exercise in the end: the opposite squat notch.

In the opposite case, if the machine allows, you have your head facing the back of the machine. Since Jamie and Michelles are in goal gluteal And the hamstrings in this lower body workout, the feet placement is wider.

As you begin the exercises, make sure your stomach is tight, that your target muscles are fully focused and that your glutes are going down. Do not allow your knees to pass too far outside your toes when you fall into a squat. Allowing this to happen, especially with a strained squat, can damage the health of your joints and cause problems in the future.

Strength training is a long-term sport and you have to play it safe to last.

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