W3/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 straight leg kickback (R. leg) - Banded straight leg kickback (L. leg) - Cable foot elevated diagonal glute kick backs (R. leg) ... 3 sets x 15 reps - Cable foot elevated diagonal glute kick backs (L. leg) ... 3 sets x 15 reps Superset - Smith machine glute bridge... 3 sets x 15 reps - DB frog pumps ... 3 sets x 15 reps HAMSTRINGS: Superset - Cable pull through... 3 sets x 15 reps - DB sumo deadlift... 3 sets x 15 reps - Lying hamstring curl machine... 4 sets x 15 reps ABS: ... 3 sets x 15 reps - DB standing toe tap crunch (R. leg) - DB standing toe tap crunch (L. leg) - DB full toe taps KEY: BB= Barbell DB= Dumbbell KB= Kettlebell SA= Single Arm SL= Single Leg