W6/D5

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 fire hydrant (R. leg) - Banded fire hydrant (L. leg) Superset - Abductor machine... 3 sets x 20 reps - KB swings ... 3 sets x 15 reps - Cable foot elevated lateral kicks (R. leg) ... 3 sets x 15 reps - Cable foot elevated lateral kicks (L. leg) ... 3 sets x 15 reps HAMSTRINGS: - Smith machine sumo deadlift ... 4 sets x 15 reps - Smith machine alt. reverse lunge ... 4 sets x 12 reps - Cable sumo stance RDL's... 3 sets x 15 reps ABS: ... 3 sets x 15 reps - DB chest press w/ leg raise - DB full toe taps - Reverse crunches KEY: BB= Barbell DB= Dumbbell KB= Kettlebell SA= Single Arm SL= Single Leg