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
- Seated banded abduction... 3 sets x 20 reps
- DB sumo squat pulses ... 3 sets x 15 reps
Superset
- DB banded hip thrusts ... 3 sets x 15 reps
- DB banded hip thrusts pulses ... 3 sets x 15 reps
HAMSTRINGS:
- DB alt. reverse pulse lunges ... 4 sets x 12 reps
- DB sumo deadlift... 4 sets x 15 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
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