W5/D1

MONDAY *5 min. dynamic warm up* GLUTES: Warm up... 2 sets x 15 reps - Seated banded abduction - Banded fire hydrant (R. leg) - Banded fire hydrant (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 hip thrusts... 3 sets x 20 reps - KB swings ... 3 sets x 15 reps HAMSTRINGS: Superset - DB alt. reverse pulse lunges.. 3 sets x 12 reps - DB sumo deadlift... 3 sets x 15 reps - Lying hamstring curl machine... 4 sets x 15 reps ABS: ... 3 sets x 15 reps - Cable woodchopper crunch (R. side) - Cable woodchopper crunch (L. side) - Cable crunches KEY: BB= Barbell DB= Dumbbell KB= Kettlebell SA= Single Arm SL= Single Leg