Legs & Glutes

Warm-up: Unweighted- squats/split squats, toe taps on a medicine ball 3×20. Stretch

Barbell Split Squats: 2×8 (heavy weight), 2×10 (medium weight)

Barbell Squats: 3×10 (light/medium weight)

Donkey Kick *Drop Set(machine or on hands and knees holding dumbbell behind knee)
1×8 (heavier weight)
1×8 (medium weight)
1×8 (light weight)
Repeat 2x
*Drop Set: Perform the exercise then drop the weight and immediately perform the exercise again

Standing Calf Raise: 3×15 (heavy weight)

Standing Calf Raise with Toes Pointed Toward Each Other: 3×10 (light/medium weight)

Standing Calf Raise with Toes Pointed Away From Each Other: 3×10 (light/medium weight)

Seated Calf Raise: 3×12 (medium weight)

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

 

 

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