Take rest as you need it & adjust weight to fit how your body is feeling!
We used machines, but you can also use dumbbells!
GLUTE ACTIVATION
- Repeat each set 3x
- Banded side leg raises (10x each side)
- Banded leg kickbacks (10x each side)
- Banded squat jumps (15x)
- Hip thrusts (we used the squat rack & 25lb. plates on each side) (4 sets, 10 reps)
- Squats with bar (4 sets, 10 reps)
- SQUAT TRIO (we used the squat rack & 25lb. plates on each side)
- Regular squats with double pulse (10 reps)
- Sumo squats with double pulse (10 reps)
- Ski squats with double pulse (10 reps)
- Weighted dead lifts (we used a total of 40lbs.) (3 sets, 15 reps)
- Prisoner back extensions (3 sets, 15 reps) – Don’t use your arms for momentum, place your hands on your head & elbows out
- Rows (40lbs.) (3 sets, 12 reps)
- Tricep pull downs (30 lbs.) (3 sets, 12 reps)
AB FINISHER (using the Power Tower machine) – ALWAYS make sure your core is engaged… it should burn!
- Knee-ups (12 reps)
- Alternating knee-ups (quick) (24 reps)
- Crunches with legs up straight (12 reps)
- Scissor kicks (quick) (24 reps)
- Oblique knee-ups (12 reps)
- Alternating oblique knee-ups (quick) (24 reps)