LEGS (Glutes/Hamstrings)

1. Superset: - Machine or BB Hip Thrust 4 x 12/10/8/8 - Abduction machine 4 x 12-15 NOTE: For both of these exercise I want you to SLOW the reps down and HOLD each rep for a good solid 1-2 sec at full contraction 2. Superset: - Reverse Hack Squat 4 x 12/10/8/8 - Reverse Hack Good Morning 4 x 12/10/8/8 NOTE: I’m using the same weight for both exercises, just trying to match the reps with the squats and the good mornings. 3. Superset: - Lying Leg Curl 4 x 20 (10 + 10 partials) - Vertical Leg Press (or Feet High Leg Press) 4 x 15/12/10/10 NOTE: If you do not have a vertical leg press, you can do these on a smith machine, or you can choose to do a leg press with your feet high on platform. For the leg curls each set is a drop set 4. Curtsy Step Up 3 x12 each side 5. Superset; - Banded or Weighted Hypers 4 x 10-12 - Bodyweight Hypers 4 x Failure NOTES: basically just a drop set from weighted or banded hypers to just using your body weight. Key thing on hypers is kep your head lower than your hips. My back stays rounded over so I’m not engaging my lower back just my glutes and hamstrings