WITH EQUIPMENT WARMUP: 3 times through-
Reminder: Lift heavy but don't hurt yourself. Leg Press: 2 sets of 24 reps on lighter weight 1 set of 16 reps on heavier weight Hip Abductor: 2 sets of 20 reps on lighter weight 1 set of 15 reps on heavier weight Hip Adductor: 2 sets of 20 reps on lighter weight 1 set of 15 reps on heavier weight Glute Machine: 2 sets of 12 reps on lighter weight 1 set of 8 on heavier weight On Assisted Pull-Up Machine: Step on the bench and press down for 3 sets of 12 reps on a heavy weight. Hamstring Curl: 2 sets on 12 reps on lighter weight 1 set of 8 reps heavier weight With Body Bar: 2 sets of 30 squats 2 sets of 20 lunges (each side) | WITHOUT EQUIPMENT WARMUP: 3 times through-
30 seconds glute bridge 10 seconds off 4x (for added challenge extend one leg and switch off) 3x 40 reps of donkey kicks 3x 30 seconds wall sit 3 sets of 20 lunges on each side 5 sets of 20 squats 3x 30 second sumo squat hold 5 sets of 20 jump squats |