Glutes & Legs

I had a decent Glutes and Legs workout. Energy wise was ok, not as super pumped as Tuesday though, but still ok.

5 min quick cardio sprint warm up
Mobility etc

BB Hip Thrust (6 risers)- hold top/ lateral x band walk
115lbs x 12 /15@each
115x 12- felt burn on quads
115x 12 -better glute force- post'n feet pointed fwd / 15@each
115 x 12-/ 15@each
125x 10 /15@each

Note: I had hard time getting my glutes in action, especially the last 3-4 reps where I could feel more burn on my quads. Funny I could do this with bench and with more weight on Tuesday (135lbs- same reps!) I had some video. I tried to adjust my feet more pointed forward to get more glute action. It helped a bit, but still felt super hard!

BB Back Squat
2x70lbs x 10- hard last 2 reps
70lbs x 11- pushed last rep
70lbs x 12- pushed last 2-3 reps!

DB Walking Lunges (hold 2 DB)
3x15lbs x 10- quad burnout!

Note: Looks like my right quad hasn't quite recovered yet from my Wednesday 10 min HIIT sprinting! Felt tight and sore so couldn't do much Walking Lunges without sacrificing form. I bet I could do 20lbs with 10-12 reps each leg if I'm in 100% condition. Definitely arms didn't give out nor my grips. My legs/quads did!

Leg Press (feet shoulder width- pointed fwd)
55lbs x 15
2x65lbsx12

Note: Felt more on hammies/butt and also some quads.

BB RDL/ heavy Seated Band Hip Abdct
3x65x15/3x20-hold

Butt Blaster
3x60lbs x15@each