Glutes & Quads

A1

Notes:

Barbell Hip Thrust on Bench

Perform 3 sets of 10-12 reps Tempo 2011 Rest 2 minutes

  • 3 Sets

B1

Notes:

Heel Elevated Goblet Squat

Perform 3 sets of 10-12 reps Tempo 3010 Rest 90 seconds

  • 3 Sets

C1

Notes:

Dumbbell Walking Lunges

Perform 3 sets of 10-12 reps ps Tempo 2011 Rest 60 seconds

  • 3 Sets

Superset

C2

Notes:

Seated Leg Curl

Perform 3 sets of 10-12 reps Tempo 2010 Rest 90 seconds

  • 3 Sets

D1

Notes:

45 Degree Back Extension

Neutral Straight Back. Perform 3 sets of 10-12 reps Tempo 2010 Rest 60 seconds

  • 3 Sets

Superset

D2

Notes:

Standing Calf Raise Machine

Pause for 1 second at the top & bottom. Perform 3 sets of 10-12 reps Tempo 2111 Rest 60 seconds

  • 3 Sets

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