Leg Day
| Exercise | Set/Reps | Notes |
|---|---|---|
| Bodyweight Banded Hip Thrusts | 4 x 20
Superset w/ | This is for glute activation. Push through you heels, don’t let the band collapse your knees, and squeeze at the top |
| Bodyweight Banded Pulse Squats | 4 x 20 | Make sure to sit in a full squat and then come up half way and drop back down. Keep knees pushed out and focus on glutes. |
| Barbell Squats | 5 x 15,12,10,8,6 | Slowly build to heavier weight as the reps decrease. Make sure you squat at least 90 degrees, weight in your heels, and squeeze at the top. |
| Barbell Squats w/ band | 4 x 10 | Use light/medium weight. This is a burn out set after you complete your heavy squats. Keep band above knees and continue to push through your heels. |
| Reverse Barbell Lunges | 4 x 10 each leg
Superset w/ | Make sure your knee does not pass your toes, push through heel, and focus on glute squeeze |
| Banded Glute Kickbacks | 4 x 12 each leg | If you do not have a band use a cable. Make sure to not hyper extend your back and focus on your glute squeeze at the end of the extension. |
| Barbell Hip Thrusts | 4 x 10
Superset w/ | Focus on heavy, heavy weight! Using a band above your knees is optional. |
| Bodyweight Single Leg Hip Thrusts | 4 x 15 each side | Focus on the glute squeeze at the top of the rep. Make sure your weight is pushed through your heel. |
| Banded Duck Walks | 4 x 15 each side | This is your burnout superset! Walk in a half squat position, weight in heels, and make sure you keep tension with the band. |
| Frog Jumps | 4 x 10 | Jump as far as you can. Soft landing in a squat position. |
