W4/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) Superset - Banded DB alt. side step squats (stay low) ... 3 sets x 15 reps - DB banded hip thrust pulses ... 3 sets x 20 reps - SL DB hip thrusts (R. leg)... 3 sets x 15 reps - SL DB hip thrusts (L. leg)... 3 sets x 15 reps HAMSTRINGS: - DB supported (hold chair) single leg RDL (R. leg) ... 3 sets x 15 reps - DB supported (hold chair) single leg RDL (L. leg) ... 3 sets x 15 reps - DB sumo deadlift... 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