Glutes & Legs

I had a great Glutes and Legs workout. I ran out of time towards the lunges so I had to refrain from Side Lunges and did Side Step Up as well.

My hammies and inner thighs are still sore and tight so it might be a good idea not doing any side lunges for a while.

BB Hip Thrust (hold 10 sec on last rep) / Standing hip abduction 20-30x@each
95lbsx 20 warm up
100lbsx 15 warm up
105 x 10
110 x 10
120 x 8
125 x 6

Note: I could do heavier hip thrust! My wild guess for my MAX 3 might be around 130-135lbs.

BB Front Squat
55lbsx 8- below parallel
60lbsx 7 - below parallel
60lbsx 6 - below parallel
60lbs x 7 (last rep almost failed) - below parallel

Note: I added 2.5 lbs weights for my Front Squat and still could get below parallel without butt wink!

BB Reverse Lunges / DB One Leg RDL superset (hold 2 DBs)
3x45lbsx12@each / 3x20lbs x12@each

Note: Reverse Lunges - I'm still working on the balance so I still need to tap on my way back from the reverse lunge instead of doing the knee kick. / One leg RDL - 20lbs is my new weights - working on balance

DB Side Step up (hold 2 DBs)
2x10lbsx 15@each

Note: I got very tired so had to use lighter weights and did higher reps

Leg Extension (cybex machine - seat #2/ #11)
3x30lbsx12- quad burn