PUBLISHED ON Oct, 22, 2024
Strength & Stability: Full Workout on the Hyper Pro
Looking for a time-efficient way to strengthen your lower body while boosting overall athleticism? This week’s Hyper Pro workout is designed to target key muscle groups, helping you build strength, stability, and injury resilience—all in just 30-45 minutes.
Workout Overview:
- Target areas: Hamstrings, glutes, lower back, and core
- Equipment: Hyper Pro
- Time: 30-45 minutes
Why This Routine?
This workout builds strength in essential muscle groups that improve posture, protect your back, and enhance lower-body stability.
It’s perfect for busy schedules and can be scaled to any fitness level with adjustable incline settings on the Hyper Pro.
1. Nordics – Build Hamstring Strength
- Muscles worked: Hamstrings, knees
- Why do it?: Bulletproof your knees and strengthen your hamstrings to improve overall leg function.
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How to perform:
- Set the Hyper Pro in Nordic mode with an adjustable incline.
- Lower your body slowly, keeping hips aligned with your knees.
- Push back to the start position.
- Sets/Reps: 3 x 8-10
2. Hip Thrusts – Activate Your Glutes
- Muscles worked: Glutes, lower back
- Why do it?: Strengthen your glutes, which play a key role in supporting your hips and lower back.
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How to perform:
- Adjust the Hyper Pro to Hip Thrust mode.
- With your back on the pad, drive through your heels to lift your hips.
- Squeeze your glutes at the top before lowering.
- Sets/Reps: 3 x 15-20
3. Reverse Hyper – Strengthen & Decompress
- Muscles worked: Lower back, glutes
- Why do it?: Great for strengthening the lower back while decompressing the spine, ideal for recovery.
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How to perform:
- Set the Hyper Pro to GHD mode.
- Lie face down, lift your legs using your glutes, and lower slowly.
- Sets/Reps: 3 x 15-20
4. Bulgarian Split Squats – Build Single-Leg Strength
- Muscles worked: Quads, glutes, hamstrings
- Why do it?: Develop single-leg strength and balance while correcting muscle imbalances.
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How to perform:
- Place one foot on the Hyper Pro’s hip thrust pad.
- Perform a single-leg squat with the other leg, driving through your front heel.
- Sets/Reps: 3 x 8-10 per leg
5. Leg Extensions - Blood Flow & Recovery
- Muscles worked: Quads
- Why do it?: Works the quads in their shortened position to help with overall strength and recovery.
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How to perform:
- Attach your Leg Developer to the Hyper Pro using the quick attach mechanism.
- Insert the Leg Developer handles into the end of the handles on the Hyper Pro.
- Insert your legs over the top pads and behind the bottom ankle rollers.
- Begin the movement by lifting your legs until you feel a contraction in your quads.
- Sets/Reps: 3 x 15-20
Quick Tips:
- Adjust intensity: Use the Hyper Pro’s incline/decline to modify difficulty. on movements like the Leg Extension, you can use more weight or more reps to increase the intensity.
- Focus on form: Keep movements controlled to avoid injury.
- Track progress: Record your sets, reps, and weights to measure improvement.
Conclusion:
🚨Screenshot for quick reference!
- Nordics
- Hip Thrust
- Reverse Hyper
- Bulgarian Split Squat
- Leg Extensions
This Hyper Pro workout is a powerful tool for building lower-body strength, stability, and resilience. It’s designed to fit into your busy schedule while delivering results that last. Give it a try, and remember to adjust the intensity based on your pain-free ability level.
Don't have the Hyper Pro yet? You can get it right now for $300 off when you get the Hyper Pro Bundle. It gives you 9-machines-in-one, 25+ different movements in one compact design!
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