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
- DB banded hip thrusts... 3 sets x 15 reps
- DB swings ... 3 sets x 15 reps
- DB 2-count pulse lunge w kickback (R.leg) ... 3 sets x 12 reps
- DB 2-count pulse lunge w kickback (L.leg) ... 3 sets x 12 reps
HAMSTRINGS:
- DB reverse lunge to curtsy lunge ( R. leg)... 4 sets x 12 reps
- DB reverse lunge to curtsy lunge ( L. leg)... 4 sets x 12 reps
- DB sumo squat to sumo deadlift ... 3 sets x 15 reps
ABS:
... 3 sets x 15 reps
- DB straight leg sit ups
- DB full toe taps
- DB overhead scissor kicks
Community