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

Feet & Shoulders Elevated Hip Thrust / standing hip abduction 20x@each
15lbs plates x15- felt light
3x25lbs platex15- mod weight

Feet & Shoulders Elevated Single Leg Hip Thrust (1 riser on feet/4 risers on shoulders)
5lbs x 12@each- felt burn on quads/hammies instead glutes
3xBodyweightx12@each- better butt burn

Bodyweight One Leg Deadlift
3x12@each- right side need more balance

One Leg RDL (1 plate)
3x25lbsx15@each- standing right leg had more balance

Step Up (hold 1 plate)- 6 risers- shot rest only switching sides
3x25lbsx15@each

DB Side Lunges (hold 1 plate)- short rest only switching sides
3x10lbsx15@each

Leg Extension (B setting/ S for leg/8 for seat)
3x20lbsx15

Glutes & Legs Workout

BB Hip Thrust (rest pause method)
1x95lbs x 15 - warm up
3x95lbsx12 (short rest-15-20secs)

Rest/Pause method per Bret's instruction video- minute 13:23


Standing Hip Abduction
3x20@each

DB Squat/ DB One Leg RDL (hold 2 DBs)
15lbsx15/15lbsx12 @each
15lbsx15/15lbsx15 @each
15lbsx15/15lbsx12 @each

DB Step Up (hold 2 DBs)
15lbsx15@each (5 risers)
15lbsx12@each (6 risers) - better burn on quads & side glutes
12@each (6 risers)
10@each (6 risers)

Hyper Ext 3x20

Glutes & Legs Workout

I had a great Glutes and Legs Workout. Didn't get to do Standing Cables so hopefully I can squeeze that tomorrow!

Warm up:
Donkey kick x 20 @each
One leg elevated shoulder & leg hip thrust x 15 @each
Hip thrust x 45lbs x 20

BB Hip Thrust (with 4 risers)
95lbs x 12 x1
95lbs x 15 x 2 - last 3 got butt burn
95lbs x 12x 1 - ok

Weighted sit ups (hold plate above chest) - like the video I sent you yesterday.
10lbs plate x 15 x 3

DB Squats / reverse crunch 15x
15lbs x 12 x 3 - hold both DBs on shoulder - arms can't hold db too long

DB One Leg RDL (w 2DBs)
15lbs x 15 x 3 @each - hold both DB on sides - standing left leg had more balance

DB Step Ups (hold 2 DBs on sides)
15lbs x 12 x1 @each- right leg had trouble balancing
15lbs x 15 x 1 @each - good set
15lbs x 15 x 1 @each - right leg lost balance by 12th rep