Glutes & Legs

Warm up
Brisk Walk 0.3 Miles
Various glute activations

Pyramid Style BB Hip Thrust (5 risers) - hold top/ seated heavy band hip abdct 20x
135x15- warm up
165x 10
175lbs x 8
175x8
185x 7
185x6
175x 10
165 x 12
155 x 13

Note: right adductor felt a bit tight - might be not enough glute actions during heavy sets

BB Rev Lunge & Knee up (front style) / side hip abdct 20x@each
3x60lbs x 12@each- right front leg had more balance than left front

BB Front Squat / plank knee tucks
75lbs x 8- felt heavy
75lbs x 10 - better set
75lbs x 9 - ok set
75lbs x 8

BB RDL
4x75lbs x 15 - keeping bar close to body

Leg Ext
60x12
60 x 10- not enough recovery
60x 12- hard last 2 reps

Prone Lying Leg Curl
50lbs x 12
50lbs x 12
50lbs x 10- form went a bit lag so stopped
50lbs x 10 - couldn't get full ROM last 2 so stopped

45° Weighted Hyper Ext
4x25lbs x 15