W3/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 abductor squats (alt. bet. standing and sitting on bench) Superset - Abductor machine... 3 sets x 15 reps - DB sumo squat pulses ... 3 sets x 15 reps Superset - BB hip thrusts ... 3 sets x 15 reps - Glute focused DB hyperextension ... 3 sets x 12 reps HAMSTRINGS: - Smith machine sumo deadlift ... 4 sets x 15 reps - Smith machine alt. reverse lunge ... 4 sets x 12 reps - DB RDL's... 3 sets x 15 reps ABS: ... 3 sets x 15 reps - DB overhead scissor kicks - Forearm plank hip taps - Plank jacks KEY: BB= Barbell DB= Dumbbell KB= Kettlebell SA= Single Arm SL= Single Leg