Glutes & Legs

Mobility Warm Up

BB Hip Thrust (5 risers) - 3 sec pause rep/seated heavy band abduction
185lbs x 12 - reg rep warm up /20
205lbs x 10 / 20
205lbs x 8 -less resting at bottom/ 20
205lbs x 10 (singles last 4) / 20

Note: First time trying pause rep on every reps - so I did iso hold for about 3 secs on each rep until I reach 8-10 (trying to reach 10 at least). Very burning and got that butt pump.

DB Plié Squat
3x40lbs x 15

Leg Press (weight @each side)
100lbs x 20
100lbs x 15- very hard
100lbs x 15- hard last 2-3 reps

Cable Standing Leg Curl
3x17.5lbsx15@each

Bodyweight Side Step Up (3 risers) - focused on glute medius tension
3x15@each

Note: I focused keeping tension on my side glutes and I could see how my knees weren't collapsing inward. I'll try taking a video next time, with just bodyweight.

One DB Single Leg RDL (hold DB on same side as the standing leg)
3x35lbsx12@each

Lying Leg Curl
60lbs x 15
60lbs x 12
60lbs x 12

Cable Standing Hip Abduction
2x15.5lbs x 12@each

Cable Standing Back Kick
2x15.5lbsx15@each

Glutes and Legs

BB Glute Bridge w 1 riser (hold 10 sec at last rep) / standing hip abduction 20x @each
95lbsx20 warm up
115lbsx 20 warm up vid
135lbsx 20- tough last 5 reps vid
145lbsx 15 - tough last 3 reps
155lbsx 10- tough last 2 reps
165lbsx 8- tough last 2 vid
170lbs x 6- butt pumped (vid)

BB Deadlift
95lbs x 10
100lbs x 10- keeping tensions all throughout
100lbs x 10

BB sumo deadlift practice
2x65lbsx10

BB Front Squat (below parallel)
60lbs x 7
60lbs x 6
60lbs x 6

PVC pipe back squat practice
2x?lbsx15

BB Split Squat
3x50lbsx 12@each

DB Side Step Up
2x15lbsx 15@each

Bodyweight Walking Lunges 40x

Very tired!!