LEGS (Ham/Glute Focus)

1/22 LEGS (Ham & Glutes) 1. Sumo Deadlift 4 x 10/8/8/6 2. Superset: - Hamstring Leg Curl (Lying or seated) 4 x 12-15 - Vertical Leg Press 4 x 20 NOTE: If you do not have a Vertical Leg Press, you can do this using a Smith Machine and lying on the floor. 3. Superset: - Reverse Hack Squats (or cable squats or Leg Press w/ feet high on platform) 4 x 12 - Hack Squat Good Mornings 4 x 8-10 4. Superset: - Barbell (or machine) Hip Thrusts 4 x 8-10 (2 sec hold) - Hyperextensions drop sets 4 x 10 Banded + 10-15 Bodyweight 5. DB Bulgarian Split Squat Low 3 x 10-12 each leg