One Leg Glute bridge
- Set 1 - bw x 20 reps @each - right leg felt burn by 10th reps- had hardtime keeping the burn focus on glutes - felt around knees- left leg felt burn on booty by 14th reps- a little on knees
- Set 2- 20lbs preloaded BB x 15 reps @each - right leg felt burn on quads - left felt some on glutes but stronger than right
- Set 3 - bw x 20 reps @each - right leg could push more from glutes, still felt a bit on quads but not too much - left felt strong
- Set 4 - bw x20 reps @each - right glute didn't feel burn until last 5 reps. Had hardtime not having quads took over. Left leg strong- didn't feel until last 2 reps
45° reverse hyper extension
Set 1-3 x 10 reps - felt burn on hamstrings & butt
Bb Front Squat
- Set 1 - 45 lbs bar x 15 reps - struggled last 5
- Set 2 - 50lbs (2.5lbs platex2) x 12 reps - struggled last 2
- Set 3 - 50lbs x12 reps - struggled last 2
- Set 4 - 50 lbs x 12 reps - struggled last 4
One Leg DB RDL
- Set 1 - 30 lbs (2x15lbs)x 10 reps - had hardtime balancing
- Set 2 - 30lbs x12 reps - balancing a bit better on standing left leg compared right
- Set 3 - 30lbs x 12 reps - right leg had better balancing- left leg lost a bit balance at last 2
DB calf raises in between RDL sets
3 sets x 30lbs (2x15 lbs. DB) x 10-15 reps
DB Backward Lunges (did the knee up variation)
- Set 1 - 30lbs (2x15lbs) x 15 reps @each - quads burning last 5 reps
- Set 2 - 30 lbs x 15 reps @each - standing left side had hard time balancing last 3-5 reps
- Set 3 - 30 lbs x 12 reps @each - only managed to 12 reps
Active rest in between sets: abs moves on the bench - seated bicycle, leg raises, jack knives).
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