W1/D1

MONDAY *5 min. dynamic warm up* GLUTES Warm up... 2 sets x 15 reps - Banded (kneeling) diagonal glute kicks (R. leg) - Banded (kneeling) diagonal glute kicks (L. leg) - Banded abdcutor squats (alt. bet. standing and sitting on bench) - DB 2-count pulse lunge w/ kickback (R. leg)... 3 sets x 12 reps - DB 2-count pulse lunge w/ kickback (L. leg)... 3 sets x 12 reps Superset - DB banded hip thrusts ... 3 sets x 15 reps - DB banded hip thrusts pulses ... 3 sets x 15 reps HAMSTRINGS: Superset - DB RDL's ... 3 sets x 15 reps - DB sumo deadlift ... 3 sets x 12 reps - DB supported (hold surface) single leg RDL (R. leg) ... 4 sets x 10 reps - DB supported (hold surface) single leg RDL (L. leg) ... 4 sets x 10 reps ABS: ... 3 sets x 15 reps - Alt. straight leg bicycle crunches - DB full toe taps - DB chest press w/ leg raise