Glutes & Legs Workout

Brisk walk to gym 0.3miles

Donkey kick 3x15@each
Medium tension Band Fire hydrant 3x15@each

Prone Lying Leg Curl / Standing side hip abdct
3x35lbsx15/ 3x20@each

Various bodyweight glute & legs activations
Rev lunges w knee up 12@each
1 leg hip thrust 12@each
Glute march (shoulder elevated) 12x
Air Squat 25x

BB Glute Bridge (aerobic step platform no risers) /heavy tension Band seated hip abdct
145lbs x 20 / 20
145lbs x 20/ 20
165lbs x 12/ 20
165lbs x 15/25
165lbs x 15/25

BB Deadlift
95lbs x 10
95lbs x 10
95lbs x 12 (paused last 2)
95lbs x 12-same

BB Back Squat
65lbsx12
70lbsx 12- paused last 2
70lbs x 12-paused last 3
70lbs x 13- pushed last 3- form might be a bit shaky last rep

DB side Lunges (hold 1 DB)
3x20lbsx 15@each

BB 1 Leg RDL
1x20lbsx15@each- too light
3x30lbs x 15@each- right leg had more balance

Leg Extension
55lbs x 12- will try push 3 more reps
55lbs x 15- paused last 3 reps
55lbs x 15- burnout last 3

45° Hyper Ext
Bodyweight 20x
1x10lbsx20

Butt and quads were super pumped afterward!