Warm-up with 10 minutes on the tread mill at a steady pace. Do not allow more than 90 seconds of rest time between each SET.

BB HIP THRUST  4 SETS / 12 REPS

DB REVERSE LUNGE (E/L)  4 SETS / 12 REPS

DB BULGARIAN SPLIT SQUAT (E/L)  4 SETS / 12 REPS

CB PULL THROUGHS  4 SETS / 12 REPS

CB GLUTE KICKBACKS (E/L)  4 SETS / 12 REPS

CB LATERAL RAISE (E/L)  4 SETS / 12 REPS

Warm-up with 10 minutes on the tread mill at a steady pace. Do not allow more than 90 seconds of rest time between each SET.

WIDE GRIP LAT PULLDOWNS  4 SETS / 12 REPS

V-BAR PULLDOWNS  4 SETS / 12 REPS

SEATED CABLE ROWS  4 SETS / 12 REPS

INCLINE DB CURLS  4 SETS / 15 REPS

DB SEATED HAMMER CURLS  4 SETS / 15 REPS

DB SEATED CALF RAISES  4 SETS / 12 REPS

Warm-up with 10 minutes on the tread mill at a steady pace. Do not allow more than 90 seconds of rest time between each SET.

BB SUMO DEADLIFTS  4 SETS / 12 REPS

BB HIP THRUST  4 SETS / 15 REPS

GOOD MORNINGS  4 SETS / 15 REPS

ELEVATED REVERSE LUNGE (E/L)  4 SETS / 15 REPS

CB PULL THROUGHS  4 SETS / 15 REPS

CB GLUTE KICKBACKS (E/L)  4 SETS / 15 REPS

MACHINE HIP ABDUCTORS  4 SETS / 15 REPS

STAIRMASTER  1 SET / 30 MIN 

Warm-up with 10 minutes on the tread mill at a steady pace. Do not allow more than 90 seconds of rest time between each SET.

BB BACK SQUAT  4 SETS / 12 REPS

DB GOBLET SQUAT  4 SETS / 15 REPS

LEG EXTENTIONS  4 SETS / 15 REPS

DB REVERSE LUNGE (E/L)  4 SETS / 15 REPS

CB PULL THROUGHS  4 SETS / 15 REPS

CB GLUTE KICKBACKS (E/L)  4 SETS / 15 REPS

DB PULSING SQUATS  4 SETS / 15 REPS

Warm-up with 10 minutes on the tread mill at a steady pace. Do not allow more than 90 seconds of rest time between each SET.

DB STEP-UPS (E/L)  4 SETS / 12 REPS

FLAT BENCH LEG PULL INS  4 SETS / 12 REPS

JUMPING LUNGES  4 SETS / 20 REPS

FLUTTER KICKS  4 SETS / 30 SECONDS

SQUAT JUMPS  4 SETS / 25 REPS

UP DOWN PLANKS  4 SETS / 30 SECONDS

END OF WEEK