Tuesday, November 4, 2014

Glutes & Legs

Mobility Warm Up (5-10mins)

DB Plié Squat / assisted pullup
50lbs x 20 / 1
50lbs x 20 / 1
55lbs x 20 / 1

BB Hip Thrust (4 risers) - mini pyramid - resting only for switching weights
195lbs x 15
215lbs x 12
235lbs x 10
215lbs x 12
195lbs x 15 - singles last 5

Leg Press / assisted pullup
100lbs x 12 / 2
100lbs x 10 / 2
100lbs x 10 / 3 (machine)

1 DB One Leg RDL + Rev Lunge Combo
2x25lbs x 10@ea

Seated Leg Curl / Bodyweight Static Side Lunge
65lbs x 12 / 20@ea

Cable Standing Leg Curl
2x22.5lbsx15@ea

Cable Standing Back Kick
1x22.5lbsx10@ea

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