Legs & Glutes

ExerciseSet/RepsNotes
Smith-Machine Hip Thrusts5 x 25

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This is for glute activation. Use light weight, band above your knees, and keep a solid pace going
Bodyweight Banded Hip Thrusts5 x 15Continue 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/ Band3 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/ Band3 x 15Keep band above knees, continue to push through your heels, and squeeze booty at the top of the exercise
Deadlifts4 x 12, 10, 8, 6Increase weight with each set
Straight Leg DB Deadlifts 3 x 12 each leg

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Hold DB in opposite hand, keep leg slightly bent, weight in heels, and squeeze glute as you pull up
Banded Duck Walks3 x 25Do not let the band collapse your knees, keep tension with the band, and walk in a slight squat
Leg Extensions4 x 15

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Squeeze quads at the top and move weight slow and controlled
Lying Leg Curls4 x 15 Squeeze those hammies