Glutes & Legs 15 minute HIIT track field

Mobility Warm Up (Jane Fonda Butt Floor works)

BB Hip Thrust (3 risers) / standing side hip abdct 30@ea
155lbs x 20 - warmup (butt fired up crazy)
225lbs x 12
245lbs x 8
255lbs x 6

BB Sumo Deadlift
95lbs x 8
100lbs x 8
100lbs x 8

BB Back Squat
3x80lbs x 10

Hard 10 reps esp last 2-3 reps

Lying One Leg Curl
30lbs x 12@ea leg

BB Side Lunges
20lbs x 15@ea
20lbs x 12@ea

SUPERSET:
45° DB Hyper Ext
2x30lbs x 15

1 DB Bulg Split Squat
2x20lbs x 10@ea

15 min HIIT trackfield

Part#1: 5 mins
30 sec run / 30 sec walk x 5
Av run distance: 100-115m

Part#2: 10 mins
1 min run / 1 min walk x 5
Av run distance: 220-250m