Glutes & Legs Workout

Hip thrust

• Set 1- 45lbs BB bar x20 reps - easy
• Set 2 - 55lbs BB x 20 reps -felt burn by 10 but still get full extension
• Set 3- 65lbs BB x 20 reps - moderate- had hard time gettingbar over pelvis
• Set 4- 95lbs BB x 10 reps - heavy- had to take break by 8th rep a bitp
• Set 5 - 95lbs BB x 10 reps - heavy but didn't feel booty burn?
• Set 6- 95 lbs BB x 10 reps - heavy

Front squat (3 risers to sit back)

• Set 1 - 45lbs bar x 15 reps -struggled last 5 reps
• Set 2 - 45lbs bar x 15 reps - struggled last 5
• Set 3 - 50lbs (2.5x2 plates) x12 reps- struggled last 2 reps
• Set 4 - 55lbs x 10 reps - struggled by last 3 reps
• Set 5 - 60lbs x 8 reps - struggled last 3 reps

One Leg DB RDL

• Set 1- 30lbs DB (2x15lbs) x15 reps (each leg) - easy to keep balance
• Set 2 - 40lbsx15 reps each leg - moderate- right side felt more balance- felt a bit tightness on left glute
• Set 3 - 40lbs x15 reps - more balance on left side (standing right leg)
• Set 4 - 40lbs x15 reps - same above

Backward Lunge @20lbs DB each arm

• Set 1- 40lbs x 12 reps @ each leg ( struggled last 3 reps)
• Set 2 - 40lbs x 10 reps @ each leg ( struggled last 3)
• Set 3 - 40 lbs x 10 reps - same above