Tuesday, June 11, 2013

Glutes & Legs Workout

Warm up:
  • 3-4 min spin bike with light resistance
  • 20 reps donkey kick (each side)
  • 15 reps fire hydrant (each side)
  • 15 reps one leg glute bridge (each leg)
Workout:
  • 2 warm up sets of 15-20 reps BB hip thrust
  • 3 sets 15 reps BB hip thrust (55lbs)
  • 3 sets 12 reps BB hip thrust (65 lbs)
  • 3 sets 10 reps DB one leg RDL (2x20 lbs) - each leg
  • 2 sets 12 reps BB front squats
  • 3 sets 8 reps BB front squats (50 lbs) - with 2.5 lbs plates
  • 3 sets 8 reps DB Backward Lunge (2x20 lbs) - each leg

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