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
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