Glutes & Legs & KB circuit

Warm up: 10 min skips

BB Deadlift
65lbsx15 warm up
75 x 12 warm up
85 x 12
95 x 8
95 x 8
95 x 8

BB Hip Thrust (4 risers)
95 x 20
115 x 15 (hold) / hip abdct 30x@each / hip 25@each
135 x 12 (hold)
2x145x 10 (hold) / hip 25@each

BB Front Squat (below parallel)
3x65lbs x 10 - I could finally reach 10 with 65lbs! next will be trying to get to 12!

BB Split Squat
3x50lbs x 12@ each

KB Circuit
10 min one arm clean & jerk (18lbs) - got total 99 or 109

10 min AMRAP
Double KB swing (22.5lbsx15)
Double KB leg lifts (18lbsx15)

Butt Blaster
3x30lbsx15@each

Leg Extension
3x45x12

Glutes, Legs and KB Circuit Workout

BB Hip Thrust (4 risers)
95x 20 - warm up
115x15 - hold
125x10- hold
135x 10 - hold
95x30 - hold

BB Deadlift
95x8
95x10
95x10
75x15

BB Front Squat
3x65x 8
1x55x15

Bodyweight side lunges 1x20@each

KB Circuit
5 min on each workout/ workout combo (rest 2 min btwn each workout)

A) Sled Pull-Push Combo 130lb

B1) KB Floor Press 18lbx10
B2) push up 10x

C) 1 arm half snatch 18lbx10@each

D1) landmine twist 10@each
D2) sit ups 10x

E1) KB swing 35x15
E2) Stability Ball hamstring curl 15x


Butt Blaster / Leg Ext superset
3x30x15@each / 3x30x12

Heavy Glutes & Legs and Kettlebell Workout

Warm up:
3-5 minute spin bike
Clamshell with light band
Seated Band Hip Abduction
Walking Knee Hugs

BB Deadlift
75lbs x 15 warm up
85lbs x 12 warm up
95lbs x 10
95lbs x 10
95lbs x 10

BB Glute Bridge - hold 10 sec at top at last rep/ Standing Hip Abduction 20x @each
125lbs x 20
145lbs x15
155lbs x 12
165lbs x 10
170lbs x 10

BB Front Squat (below parallel)
60lbs x 10
65lbs x 8
65lbs x 8
60lbs x 10

KB Class (modified)
3 circuit
Push up (substituion for ring push up) 10x
Figure 8 to hold 20x
Double KB Sumo Deadlift (substitution for Sumo High Pull) 35lbsx20
1 arm snatch 18lbsx20@each
Kb Lunge variation (substitution for 1 Arm Overhead Squat)
Split squat 18lbs x 12@ each -1st round
Double Kb rev lunge 18lbsx12@each
Single Kb side lunges 18lbsx15@each
1 arm KB Row 22lbsx10@each

Hanging abs 2x15-20 reps

Finisher:
Butt Blaster 3x30lbsx15 @each
Leg Extension 3x30lbsx12 @each

Back & Light Glutes

BB Pendlay Row
45lbs x 15 x4 focused pulling from lats

Active rest: Ab Splitter 10x3

One Arm DB Row
20lbs x 15 x 3 @each side - focused pulling from lats/back- rest only switching sides

Butt Blaster
20lbs x 15x 3 @each - adjusted positioning- rested lower abs on pad - got better butt burn!

Assisted Pull Up (w med band)
8-6-6

Hyper Extensions
15x3

Back & Light Glutes Workout

BB Bent Over Rows
45lbs x 15 -warm up
55lbs x 15 -warm up
65lbs x 12 - ok
65lbs x 12
65lbs x 12- hard last 2

Active rest btwn sets: fire hydrant x15@each

Butt Blaster
3x20lbsx15@each - did extra set for right to get the right burn on butt

One Arm DB Row
30lbs x 12@each - ok
30lbs x 12@each - last 2 tough to get full ROM
30lbs x 12@each - last 2 tough esp on right side

Active rest btwn sets: side lying leg raise (hip abduction) x 15@each - more balance resting on left side than right

Hyper Extension Apparatus
3x15 - felt burn on hammies , butt & a bit on inner thighs

Assisted Pull Up (w med blue band)
8-6-6

Active rest in btwn sets: bird dogx15@each