Legs/Glutes


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A1. Barbell Back Squats

5 sets

5 reps 

4 second negatives per rep

B1. Single Leg Press

5 sets 

8 reps each leg 

C1. Barbell Hip Thrusts

5 sets

8 reps 

D1. Dumbbell Step Ups

4 sets 

10 reps each leg

D2. Glute Focused Hyper Extensions 

4 sets

10 reps

E1. Body Weight Lunges

4 sets

10 reps each leg 

E2. Frog Thrusts

4 sets 

25 reps