Hi Ecto-Friend,

The weighted glute raises can be substituted with a single-leg weighted glute raise, as see here in one of my VERY old workouts. I have done body weight variations of this exercise where I lift my toes off the ground focusing the burn more on the glutes rather than the hamstrings.

I will look into other variations of the weighted glute raise in this video though and will include them in a workout for ya 🙂

As for the hyper extensions, the best variation in to perform this exercise over a stability ball as seen here as well as being able to do a version from the floor. Again I will look into an alternative 🙂

Cheers
Meso-Endo-Marianne LOL 😀

Thanks
Ecto-Bianca

Hi Heather,

Great job! Yeah the glute raises are hard to do on your own, the bar is tricky to position lol!

I include some heavy weights into the mix for several reasons: Strength, the definition, it boosts human growth hormone (which inturn boosts fat burning and muscle building), variety, and I like the challenge. I used to be bad at squats with my AS, because my sacral iliac joint was always flared up, so my left side really suffered. I am glad to say I am catching up 🙂 I actually prefer barbell squats to KB front squats – find the front squats annoy my back. Probably could do with adding a few hyper-extensions into the mix to improve this, and to improve my deadlifts.

Had a great workout today thanks 🙂

Cheers
Marianne

Hello Marianne

Well I did it! I figured out what I wanted to lift the night before and then got things going in the morning… my brain must not have been awake because I didn’t add the weight of the bar to the total so I thought I was going lighter to start but wasn’t (Duh!). Anyways I could have gone heavier but the squats were making my knees creak so I didn’t! I think that I had better settle for higher reps and lower weight with squats yet. The rest of the workout was great… I wasn’t sure how much to rest between sets so I just rested enough to change the weights.
The glute raises were a little tricky on my own. Getting into position with the bar was not easy. I am going to have to rig something to put the bar onto that I can get under somehow…. Jason actually came down to say goodbye for work while I was in the middle and was a little concerned!

I have done heavy leg days before when I did STS (Cathe) in Meso 3 but I wasn’t sure that I actually was making any progress with them. What is the thinking adding it into the week? More muscle more fat burn?
I left out the Stiff Legged Deadlifts and added the Hyper Extensions to my routine. I followed it up with an interval run too. Thanks for the workout!

BTW I like the new Logo very nice!
Have a great workout!
Heather

Oh yes, let me know how it goes 🙂 Going in to the gym to do a lighter version of this today!

Try adding a barbell to the walking lunges LOL, that’ll shape up those buns. This is also a glute guy routine! Or carry 2 Kettlebells, to take it up a notch 😉

I am trying this tomorrow morning. I haven’t used my barbell since April and I have always wondered what your heavy leg days are all about and I hadn’t figured out what to do yet tomorrow! This will be good. I’ll let you know how it works out. Thanks for the insight into what you do on your other days…

Ooh I have not seen the glute raise before, that’s an interesting one.

We do lots of body weight leg work within my martial arts training. I think one of the best body weight thigh and bum exercises is walking lunges. We sometimes do circuit upon circuit of the gym of those things, it’s my ass that normally seizes up first followed by me not being able to walk when we finally stop. It’s all good though 🙂

Steve.