Legs & Glutes
| Exercise | Set/Reps | Notes |
|---|---|---|
| Smith-Machine Hip Thrusts | 5 x 25
Superset w/ | This is for glute activation. Use light weight, band above your knees, and keep a solid pace going |
| Bodyweight Banded Hip Thrusts | 5 x 15 | Continue to activate glutes, make sure your legs does not collapse the band. Push through your heels and squeeze those cheeks at the top |
| Barbell Good Mornings w/ Band | 3 x 15 | Light to medium weight, keep band right above knees, keep a slight bend in knees, and squeeze glutes when you lift up |
| Reverse Hack Squat w/ Band | 3 x 15 | Keep band above knees, continue to push through your heels, and squeeze booty at the top of the exercise |
| Deadlifts | 4 x 12, 10, 8, 6 | Increase weight with each set |
| Straight Leg DB Deadlifts | 3 x 12 each leg
Superset w/ | Hold DB in opposite hand, keep leg slightly bent, weight in heels, and squeeze glute as you pull up |
| Banded Duck Walks | 3 x 25 | Do not let the band collapse your knees, keep tension with the band, and walk in a slight squat |
| Leg Extensions | 4 x 15
Superset w/ | Squeeze quads at the top and move weight slow and controlled |
| Lying Leg Curls | 4 x 15 | Squeeze those hammies |
