Tuesday, January 28, 2014

Glutes & Legs

Mobility Warm up (fire hydrant circles, donkey kick, bodyweight squats)

Bodyweight Rev Lunges 1x20x@each

BB Glute Bridge/ Side Hip Abdct
2x115lbsx20- hold top warm up
3x145x20- singles last 5 reps- hold top

BB Sumo Deadlift
3x90x12- hard last 2 reps

BB Back Squat
60x15- narrow
60x 15- shoulder
60x15- wide/sumo- hardest

DB Side Lunges
3x15lbsx20@each

Bodyweight Bulgarian Split Squat - getting better at this!
3x15@each

BB RDL
65lbsx25

Seated Band Hip Abdct (heavy)
3x30 ( hard last 10- hold on last rep)

45° Hyper Ext
13x10lbsx30

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