W6/D1

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