Legs& Glutes

Warm-up: Stair master for 10 minutes at level 5. Stretch

Barbell Split Squats: 3×12 (heavy weight), 1×10 (20lb less)

Barbell Kneeling Squats: 3×12 (heavy weight)
Superset with
Romanian Deadlifts: 3×12 (heavy weight)

Barbell Standing Calf Raise: 3×20 (heavy weight)

Seated Calf Raise: 1×12, 2×10, 1×8 (heavy weight), 1×12 (20lb less)

Dumbbell Bulgarian Split Squats: 3×8 (heavy weight)

Circuit 1
Weighted Banded Glute Raise: 3×20 (light weight)
*Banded Bridge Position, Pulse Knees Out: 3×20
Alternating Jumping Split Squats: 3×20

*Video of this exercise posted on August 6, 2017

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


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