W1/D5

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) - Banded abductor machine (band under knees)... 4 sets x 15 reps Superset - BB banded hip thrusts ... 3 sets x 15 reps - BB alt. lateral lunge ... 3 sets x 15 reps HAMSTRINGS: Superset - BB alt. reverse lunges … 4 sets x 12 reps - Cable pull through … 4 sets x 12 reps - DB RDL's... 3 sets x 15 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 KEY: BB= Barbell DB= Dumbbell KB= Kettlebell SA= Single Arm SL= Single Leg