Introduction

In this article, we explore a rigorous training session with Carole Cantarero, an IFBB wellness pro, and her coach Jared Feather. This session focuses on glute and hamstring exercises, with a few quad sets thrown in to balance the workout. We’ll discuss the importance of proper technique, the rationale behind the chosen exercises, and provide tips for maximizing gains.

Key Takeaways

• Wellness training must emphasize glutes and hamstrings.
• Proper technique is essential for targeting the right muscles and preventing injury.
• Carole’s training session includes Reverse Hat Good Mornings, lunges, sumo squats, and leg presses.
• Flexibility, control, and intensity are crucial for a successful workout.

Reverse Hat Good Mornings

• Perform 3 sets of 7-10 repetitions.
• Focus on chest up, butt back, and knees straight for proper technique.
• Go down slowly to maximize tension and stimulate growth.

Lunges

• Multiple sets of 10-20 repetitions.
• Longer steps emphasize glute activation.
• Maintain balance and control throughout the exercise.
• Gently touch your knee to the ground or almost to the ground.

Sumo Squats

• Perform 3 sets of 5-15 repetitions.
• Keep a slow and controlled tempo with a full pause at the bottom.
• Go as low as possible without rounding your back.

Leg Presses

• Complete 2 sets with myorep breaks for added intensity.
• Control the tempo and focus on technique.
• Limit myorep breaks to 2-3 sets for optimal results.

Conclusion

In conclusion, Carole Cantarero’s training session demonstrates the importance of focusing on glute and hamstring exercises for wellness competitors. By following proper technique, maintaining control, and pushing yourself with intensity, you can achieve significant gains in strength and muscle growth. Remember to prioritize technique, be consistent in your workouts, and always strive for improvement.