Glutes & Legs

BB Glute Bridge / hip abdct 30@each
115lbs x 20 warm up
125x 15 (hold) warm up
145 x 12 (hold)
3x155 x 10 (tough)

DB Goblet Squat
35lbs x 15
40lbs x 15
40 x 15

DB One Leg RDL (hold a bench - hold 1 DB)
3x35lbs x 15 @each

DB side Lunges (hold 1 DB)
3x15lbs x 15@each

Leg Ext (Life fitness machine- set A #1)
3x40lbs x 15 - hard last 5 reps

Glutes and Legs

BB Hip Thrust (hold 10 sec at top on last rep)/ standing hip abduct'n 30x @each
95lbsx 15 (5 risers) felt quad burn
95lbs x15 (4 risers) better burn on glutes
115lbs x12
135lbs x 10
135lbs x 10

BB Front Squat (below parallel) / side elbow plank lift 15@each
60lbs x10
60lbs x 10
60lbs x 8

DB One Leg RDL ( w holding a bench - hold single DB) / DB Reverse Lunge (hold 1 DB) Superset
3x30lbs x15@each / 3x20lbs x15@each

Note: For One Leg DB RDL, i saw one of Bret's video when he demonstrating doing DB One Leg RDL holding 1 heavy DB and have another hand holding a bench - he called it DB One Leg RDL with brace. That's what I did today. Not bad.

Leg Extension
3x30lbsx12

Glutes and Legs Workout

BB Hip Thrust (with 4 risers) / standing hip abdction 20x@each
95lbs x20 warm up
105lbs x 15 warm up
115lbs x 12
125lbs x 10
125lbs x 10
135lbs x 8

BB Front Squat
60lbs x 8 - ok weights!
65lbs x 6- heavy
65lbs x 6 - heavy

DB Sumo Deadlift
3x70lbs x 10

DB One Leg RDL (hold 2 DBs)/ DB Side Lunges (hold 1 DB goblet style) Superset
3x20lbs x15@each /
3x10lbs x 15@each

Leg Extension
3x30lbs x 12

Glutes & Legs

BB Hip Thrust (4 risers) / standing hip abduction 20x@each
2x95lbsx15
3x100lbsx10-12- hold 5 sec on top at last rep

BB Squat /v up abs 20x
55lbsx 10 - hard last 2 reps
2x55lbsx 8 - hard last rep

DB Step Ups (4 risers)- hold 2 DBs on side
3x15lbsx15@each

DB side Lunges (hold 1 DB)
15lbsx15@each
2x15lbsx 12@each

Bicycle abs 60x

DB Walking lunges (hold 2 DBs)
1x15lbsx24

DB One Leg RDL (hold 2 DBs)/ Hyper Ext 15x
3x15lbsx15@each

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