Glutes & Legs + 10 min HIIT sprint/walk trackfield workout

Mobility Warm Up
Various glute activation

DB Plié Squat
45lbs x 20 - warmup
50lbs x 20
50lbs x 20

BB Plié Squat (back style)
45lbs x 20

BB Hip Thrust (5 risers) / standing band side hip abdct (lt band) 20@ea in btwn sets - hold tension on top
155lbs x 12 - warmup
185lbs x 12
205x 12- singles last 2 reps
215 x

One Leg Press (weight @ea side)
10lbs x 12@each
15lbs x 12@each
20lbs x 12@each - good weights

1 DB One Leg RDL / One Leg Ext
35lbs x 15@ea / 30lbs x 12@ea
35lbs x 15@ea / 30lbs x 12@ea
35lbs x

Cable Standing Leg Curl / 2 DB Side Step Up (4 risers)
20.5lbs x 20@ea / 15lbs x 12@ea
22.5lbsx15@ea / 15lbs x12@ea
22.5lbs x15@ea - extra set for ham curl

10 min HIIT sprint/brisk walk track field
Av sprint speed: 10mph
Av brisk walk speed: 3.5mph
Repeated 12times
Total distance: 1 miles