Legs & Glutes

Warm-up: Stair master 10 minutes

Circuit 1
Hip Raise with Feet on Wall: 3×20
Dumbbell Side Split Squats: 3×10 (light weight)
Dumbbell Squat Jumps: 3×10 (light weight)

Circuit 2
Glute Crossover on Bench: 3×20
Bench Jump Over: 3×20
*Kettlebell Swing with Jumping Jack: 3×15 (medium weight)

Circuit 3
Barbell Romanian Deadlift: 1×12, 2×10 (heavy weight)
Weighted Hip Thrust Off Bench: 3×10 (heavy weight)
Bench Toe Tap: 3×20

Standing Calf Raise Machine (or with Barbell/Dumbbells): 4×15 (heavy weight), 2×15 (drop weight by half)

Seated Calf Raise Machine: 1×15, 1×12, 1×10 (medium weight)

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

*Video of this exercise posted to Instagram on July 2, 2017.