Hidden Muscle Groups Workout

Exercise | Fitness

Posted on January 13, 2016 by Jenny Cromack

There is a culture in many gyms that goes a little like this…. if you cant see it don’t use it! As personal trainers, we encourage our personal training clients to ensure there workouts take a balanced approach, however the culture I previously talked about means that a lot of musculature isn’t developed, resulting in muscular imbalance.

The following hidden muscle groups workout will help you build strength and size in both the posterior…. and anterior aspect of the body. Creating structural balance will provide the foundation for further growth in all lifts.

The Hidden Muscle Groups Workout

 

The same principal is applied for cardiovascular training, if you’re simply training for fitness why repeat one method of training such as running, which develops muscles of the front of the body when there are muscles such as the hamstring and glutes that are not being developed as well? Here is a hidden muscle groups workout for you to enjoy and reap the benefits of strong posterior muscles.

Strength Component

  • A. Romanian Deadlift – 5 sets x 8 reps
  • B1. Bent Over Barbell Rows – 5 sets x 8 reps
  • B2. Kneeling Bent Over DB Lateral Raise – 5 sets x 12 reps
  • C1. Glute Bridge – 3 sets x 12 reps
  • C2. DB Bulgarian Split Squat – 3 sets x 12 reps per leg
  • D. Nordic Hamstring Extensions – 3 sets x 5 reps

Cardiovascular Component – Rowing Intervals 

  • Rowing 1200m (aim 4:45mins)
  • Rest 180s
  • Rowing  900m (aim 3:45)
  • Rest 120s
  • Rowing 600m (aim 2:30)
  • Rest 60s
  • Rowing 300m (aim 70s)

Remember to start the workout with a thorough warm up and finish with a good cool down. Aim to complete the workout twice per week for maximum benefit.

Work hard, and enjoy!