Complete each exercise x 4 sets of 20 reps before moving onto the next.  Lighter weight, higher reps.  Really focus on that mind muscle connection

4x20 each side.  Alternating back and forth between legs with no rest between.  
Place flat bench up to cable machine.  Place pulley in the lowest position and attach ankle strap to hook.  Letting weighted leg hang, kneel on the other leg placing hands directly beneath shoulders.  Pull abs in tight to support low back and kick leg up until shoulders, back and leg are flat like a table.  Return to starting position slowly.

Kneeling Cable Kickbacks

3x15 each leg.  Rotate back and forth between legs until 4 sets are completed on each side.  
Make sure toes are facing forward with foot that is elevated on step.  Drive Opposite leg behind and slightly to the side.  Make sure your knee does not go over toes and keep weight above Glutes, chest high, back straight.  Can do with body weight or dumbbells at your sides

Elevated Curtsy Lunges

4x20
Place feet flat on floor and slightly wider than hip width apart.  You may need to elevate on a step for range of motion.  Hinging at the hips, and pushing butt back, lower upper body down until you feel a stretch behind legs.  Contract Glutes and drive weight back up through your heels.  Keep bar as close to your legs as possible which will help prevent added tension on the low back

Smith Straight Leg Deads

3x20 each leg
Alternating steps (so 40 steps total, 20 each side)
Make sure core is engaged, back is straight and weight is over your Glutes.  Alternating back and forth between legs.

Barbell Walking Lunges

4x20
Legs wide, toes angled out about 45degrees.  Make sure knees, ankles and toes are all facing the same direction as you squat.  Squeeze Glutes at the bottom and drive weight up through your heels

Elevated Sumo Squats

3x20 each leg
Tuck bottom leg underneath you.  Angle toes towards the corner of platform and keep foot high to prevent knee from going over toes as you Press.  Drive through the heels, not the toes

Week 1-4 Day 1 Hamstrings and Glutes

More workouts from April Imholte