Wednesday, August 28, 2013

Glutes & Legs Workout

I had a great Glutes and Legs Workout. Didn't get to do Standing Cables so hopefully I can squeeze that tomorrow!

Warm up:
Donkey kick x 20 @each
One leg elevated shoulder & leg hip thrust x 15 @each
Hip thrust x 45lbs x 20

BB Hip Thrust (with 4 risers)
95lbs x 12 x1
95lbs x 15 x 2 - last 3 got butt burn
95lbs x 12x 1 - ok

Weighted sit ups (hold plate above chest) - like the video I sent you yesterday.
10lbs plate x 15 x 3

DB Squats / reverse crunch 15x
15lbs x 12 x 3 - hold both DBs on shoulder - arms can't hold db too long

DB One Leg RDL (w 2DBs)
15lbs x 15 x 3 @each - hold both DB on sides - standing left leg had more balance

DB Step Ups (hold 2 DBs on sides)
15lbs x 12 x1 @each- right leg had trouble balancing
15lbs x 15 x 1 @each - good set
15lbs x 15 x 1 @each - right leg lost balance by 12th rep

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