FRIDAY
*5 min. dynamic warm up*
GLUTES:
Warm up... 2 sets x 15 reps
- Banded straight leg kickback (R. leg)
- Banded straight leg kickback (L. leg)
- Banded fire hydrant (R. leg)
- Banded fire hydrant (L. leg)
- Standing DB abduction (hold DB on side glute... R. leg)... 4 sets x 15 reps
- Standing DB abduction (hold DB on side glute... L. leg)... 4 sets x 15 reps
Superset
- DB frog pumps ... 3 sets x 20 reps
- DB swings ... 3 sets x 15 reps
HAMSTRINGS:
Superset
- DB alt. reverse lunge... 4 sets x 12 reps
- DB RDL's ... 4 sets x 15 reps
- DB sumo squat to sumo deadlift ... 4 sets x 12 reps
ABS:
... 3 sets x 15 reps
- DB single leg toe tap (R. leg)
- DB single leg toe tap (L. leg)
- DB straight leg sit ups
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