Legs & Glutes

Warm-up: Walk 10 minutes on treadmill at 3mph/5% incline. Light stretch once done.

Barbell Split Squats: 2×8 (heavy weight), 2×8 (medium weight)

Box Jumps: 3×5

Step-up onto Bench with a Kickback: 3×10 (medium weight)

Barbell Side Lunge: 3×10 (medium weight)
Superset with
Dumbbell Goblet Squat with Standing Up on Tip Toes: 3×10 (medium weight)

Standing Calf Raise (Barbell or Machine): 3×30 (medium weight)

Seated Calf Raise Machine: 3×15 (medium weight)

I recommend stretching and foam rolling for 10-15 minutes once finished.



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