Glutes and Legs

Mobility Warm Up:
Fire Hydrant Circle 2x20 @each
Bodyweight Glute Bridge 30x
One Leg Glute Bridge 2x15@each
Air Squat 20x

BB Glute Bridge / Side Lying or Standing Side Hip Abduction
95lbs x 20 (hold) - warm up
115lbs x 20 (hold) - warm up
125lbs x 15 (hold)
145lbs x 12 (hold)
155lbs x 10 (hold)
165lbs x 10 (hold)

Note: Next time will start off 115 for 2 sets warm up - then go to 145 then keep adding until only could do 8 reps.


Bodyweight Hyper Ext 3x20 (will need to do this as finisher next time- the very last)

BB Back Squat
3x45lbs x 12

BB Split Squat (front hold)
45lbs x 12@each
50lbs x 12@each
50lbs x 12@each

DB Side Lunges (hold 1 DB)
3x15lbs x15@each

Seated Leg Curl
3x40lbs x 12

Leg Ext
3x45lbs x 12