Glutes & Legs

Various Mobility Warm up

BB Deadlift / standing side hip abduction 20@each
45lbs x 15 - mobility warm up
95lbs x 12- warm up
120 x 8
120 x 9 - HARD last rep
120 x 8

BB Front Squat / OH Situp (Get up and slowly coming down while holding a weight plate overhead)
45lbs x 10 - activation set
75lbs x 10 /10lbs x10
80lbs x 8- hard! / 10x10
80lbs x 8 / 10x10

BB Hip Thrust on bench (hold top ) /seated heavy band hip abduction 20-30
135 x 12 - activation
3x165 x 8 - singles

Plate Walking Lunges / Plate single leg RDL
3x25lbs x 20 / 3x25lbs x 12@each

45° Single Leg Hyper Ext
3x15@each

Seated Leg Curl
2x55lbsx12

Back, Shoulders, Arms and Core and Light Butt

Rear delt flys / peck deck flys
35 x 15 / 45lbs x 15
2x40lbs x 12 / 2x50lbsx12

BB Row / med band standing hip abdct 20-30@each
40lbs x 15 warm up
60 x 12
60 x 10
60 x 10

Machine assisted Pullup (started off w less assistance then more assistance)
30lbsx 6-> 40lbs x 6 -> 50x3 (15 reps total)
30lbsx 6-> 40lbs x 6 -> 50x3 (15 reps total)

Wide Lat Pulldown (weight @each side)
3x45lbs x 8

Seated DB Arnold Press / reverse crunch
3x15lbs x12 / 3x12

Standing DB Front shoulder Press (palm facing front/ reverse hyper on bench
3x15lbs x 10 / 3x15

BB Close Grip Tris Bench Press / Standing BB Curl
50lbs x 10 / 20lbs x 12
50lbs x 8 / 20lbs x 10
50lbs x 8 / 20lbs x 10

Standing DB Lateral Delt Raise / Standing DB Hammer Curl / Decline SitUps (#2)
3x7.5lbs x 15 / 3x10lbs x 12 / 3x15

Butt & glute floor works
Stability Ball Glute Bridge 3x15
Bird Dog 3x12@each

Core & Abs
3x10 breaths Chaturanga hold
3x 20-30 breaths RKC plank
3x20-30 breath side plank hold @each

20 minute countdown walk/sprint

20 min walk/sprint HIIT

9 sets various light glute activations

Glutes & Legs

Various Mobility Warm up

BB Deadlift / standing side hip abdct 20@each
95lbs x 12- warm up -ok!
115 x 8
115 x 10
120 x 8 - NEW PR!

BB Rev Lunge / BB RDL
3x70lbs x 12@each / 3x70lbs x 12

BB Back Squat / 20-30 breaths plank hold
80lbs x 10
85lbs x 8
85lbs x 8-paused at bottom a bit - hard but doable!

BB Hip Thrust (hold top ) /seated heavy band hip abdct 20-30
155 x 12 - 5 risers
185 x 10 - 5 risers
185 x 10- singles last 3 (5risers)
2x 205 x 10- singles last 2-3 reps (3 risers)

Seated Leg Curl
4x55lbs x 12 ( last set moved diwn to 50lbs last 3 reps to get full ROM)

20 minute interval high knees jump rope with plank knee rollin as rest

1" on / 1:30" off - 8 rounds
High knees jump rope 1"
Plank knee slide in on rest

Average HR 130bpm
Max HR 154bpm

Kettlebell Circuit Workout

Intv 45"on / 20" rest x3
Double KB Sumo dead (44lbs @each arm)
Double KB bent over Row (25lbs @each)
1 Arm jerk (L) 22.5lbs
1 Arm jerk (R) 22.5
Goblet Rev Lunge - jump lunge 22.5lbs
Windmill (L) 18lbs
Windmill (R) 18lbs
Reverse crunch

Glutes & Legs

Various Mobility Warm up

BB Deadlift / standing side hip abdct 20@each
95lbs x 12- warm up -ok!
105x 10
2x115 lbs x 8

BB Back Squat / 20-30 breaths plank hold
3x80lbs x 8- paused at bottom a bit below parallel- hard but doable!

BB Glute Bridge (2 risers) -hold / standing med band hip abdct 20-30@each
135 x 29
165 x 15
185 x 12
205 x 10
185 x 12

BB RDL / BW Bulg Split Squat
3x75lbs x 12 / 3x12@each

Prone Lying Leg Curl
3x55lbs x 12

Note: Low key workout - hip crease & adductors are tight