MONDAY
*5 min. dynamic warm up*
GLUTES:
Warm up... 2 sets x 15 reps
- Seated banded abduction
- Banded fire hydrant (R. leg)
- Bnded fire hydrant (L. leg)
- SL DB hip thrusts (R. leg) ... 3 sets x 15 reps
- SL DB hip thrusts (L. leg)... 3 sets x 15 reps
Superset
- DB sumo squat pulses ... 3 sets x 15 reps
- DB alternating side lunge... 3 sets x 20 reps
HAMSTRINGS:
- DB supported (hold surface) single leg RDL (R. leg) ... 3 sets x 12 reps
- DB supported (hold surface) single leg RDL (L. leg) ... 3 sets x 12 reps
- DB RDL's ... 4 sets x 15 reps
ABS:
... 3 sets x 15 reps
- V-sit bent knee DB punches (use light weights)
- Prone plank V ups
- Reverse crunches
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