Glutes & Legs

Mobility Warm Up

BB Sumo Deadlift
65lbs x 12 - warmup
95lbs x 10
105lbs x 8
105lbs x 10- singles last 2

BB Back Squat
75lbsx 10
80lbs x 10
80lbs x 12- deep 5 breaths last 2 singles
Traps start burning

BB Hip Thrust (3 risers) / band side to side walk
185lbs x 12 / 40 total
235lbs x 10 / 40
255lbs x 8 / 40

BB Reverse Lunge (back style)
1x65lbs x 12 @each - left trap felt burn when doing other side
1x65lbs x 10@each

2 DB RDL (weight @each hand)
3x35lbs x 12

Lying Ham curl
60lbs x 10 - feet pointed down on way up & feet pointed up on way down - very hard/ couldn't reach 12 so moved down next set
55lbs x 12
55lbs x 12

2 DB Side Lunges (DB @ea hand)
2x10lbs x 12@ ea

45° Prisoner's Hyper Ext
1x25

45° One Leg Prisoner's Hyper Ext
1x12@ea - hammies burnt!