Glutes & Legs

BB Glute Bridge (w side lying or standing hip abduction btwn sets)
45x30 warm up
2x115x20 warm up
145x15- hold
155x10 hold
165 x 10 hold
175x 10 - hold

BB Back Squat
45x15-easy
50x15 - easy
3x55x12- moderate

BB Reverse Lunge (switching btwn front & back loaded @each set)
3x45x12@each - ok -focused on balancing

Note: back load feels more balance but still getting used to it

BB RDL
45x15- easy
3x55x15 - mod weight to get form

Leg Ext (cybex-30lbs+3 sm weights)
45lbs x 15
2x45x12- very hard last 2 reps

Glutes and Legs

Bodyweight One Leg Hip Thrust (4 risers) / Side Lying Hip Abct
3x20x@each (hold) / 3x30x@each

BB Front Squat
3x60lbs x 12 (rough last 2 reps)

BB Reverse Lunge (front sq hold) / ab leg raise hold 10lb plate overhead
3x45lbs x 12@each / 3x20

Leg Extension
3x40lbs x 12

Glutes & Legs

I had a great Glutes and Legs workout. I ran out of time towards the lunges so I had to refrain from Side Lunges and did Side Step Up as well.

My hammies and inner thighs are still sore and tight so it might be a good idea not doing any side lunges for a while.

BB Hip Thrust (hold 10 sec on last rep) / Standing hip abduction 20-30x@each
95lbsx 20 warm up
100lbsx 15 warm up
105 x 10
110 x 10
120 x 8
125 x 6

Note: I could do heavier hip thrust! My wild guess for my MAX 3 might be around 130-135lbs.

BB Front Squat
55lbsx 8- below parallel
60lbsx 7 - below parallel
60lbsx 6 - below parallel
60lbs x 7 (last rep almost failed) - below parallel

Note: I added 2.5 lbs weights for my Front Squat and still could get below parallel without butt wink!

BB Reverse Lunges / DB One Leg RDL superset (hold 2 DBs)
3x45lbsx12@each / 3x20lbs x12@each

Note: Reverse Lunges - I'm still working on the balance so I still need to tap on my way back from the reverse lunge instead of doing the knee kick. / One leg RDL - 20lbs is my new weights - working on balance

DB Side Step up (hold 2 DBs)
2x10lbsx 15@each

Note: I got very tired so had to use lighter weights and did higher reps

Leg Extension (cybex machine - seat #2/ #11)
3x30lbsx12- quad burn

Glutes & Legs & KB Class

BB. Glute bridge
95x20 easy
105x20 easy
115x 15 - moderate
115x 15 - last 3 booty burn
125x15 - last 3 booty burn

BB Deadlift
90lbs x 10 - good weights
90lbs x 10 -
90lbs x 10

I might be able to move to 95 lbs. What do you think?

BB Front Squat
50lbs x 15 - felt strong entire 15
55lbs x 10 - last 3 were rough
55lbs x 10 - last 1 was quite tough
55lbs x 12 - forced last 1 rep

Looks like I'll be start doing 55lbs front squats from now on! Aiming 10-12 reps and once I could get to 15, it's time to move up the weight. I took your tips on counting 1-4 on way down and power up.

BB Rev Lunges - last 2 sets changed to BB split squat
45lbs x 13@each - hard time balancing
45lbs x 15 @each (split squat)
45 lbs x 15@each - last 5 were rough! (split squat)

KB Class (moderate weights)
3 Rounds:
Sumo Deadlift (changed to 65 lbs on last round) 53lbs x 20
Push Press 20 lbs x 15 @each arm
KB Plank knee to elbow x 20 (right/left)
KB Two hand Swing 44lbs x 30
KB Get Up and Sit Up 18lbs x3 @each side

Finisher:
3 sets:
KB Bear Crawls 44lbs KB x 20 yards
TRX Reverse Body Rows x 10

Butt Blaster
30lbs x 20 @each - right glute struggled last 5
30lbs x 20 @each
30lbs x 20 @each

Standing Cable Hip Abduction
3x15lbs x 20 @each

Glutes & Legs Workout + KB class

I had a great Glutes and Legs workout prior KB class. Drenched in sweat and that Reverse Lunge was quite tough especially the last set! It wasn't a pretty set and I know I didn't do it right.

BB Glute Bridge
105lbs x 15 - felt burn last 3
105lbs x 15 - felt a bit at hammies
105lbs x 12 - better glute burns

BB deadlift
85lbs x 10 - hammies stretch
85lbs x 10
85lbs x 10
All 3 sets, last 2-3 were quite challenging

BB Front Squats
50lbs x 12 - last 2 were super tough
50lbs x 10 - last 2 were rough
50lbs x 10 - last 2 were rough

BB reverse lunge
45lbs x 10 @each - struggled w balance
45lbs x 10 @each
45lbs x 8 @each - not quite a good set

KB Class:
Part #1:
Double KB Step Ups 5 x 5 @each side (I focused not putting my other feet down after stepping up)
Set 1 2x8 kg
Set 2-5 2x10 kg

Part #2:
Double KB Cleans, Squats & Press 5x5
Set 1 2 x 8 kg
Set 2 2 x 8 kg
Set 3- 5 2 x 20 lbs (I had to use some push press or jerk towards the end of the rep instead of press)

Part #3: Conditioning
3 Rounds (took me 7:30)
Two Hand KB Swing - 44lbs x 20 reps
Turkish Get Up - 20 lbs x 1 @each side
40 Yard Farmer's Walk 35lbs @each hand