Lower 1

A1

Notes:

Rear Leg Elevated Smith Machine Split Squat

3 sets of 8-10. Partial Rest (90s)

  • 3 Sets

B1

Notes:

Glute Bridge

3 sets of 10-12. Partial Rest (2min)

  • 3 Sets

C1

Notes:

Glute Ham Raise

3 sets of 12-15. Partial Rest (60s)

  • 3 Sets

Superset

C2

Notes:

Lying Leg Curl

3 sets of 12-15. Partial Rest (60s)

  • 3 Sets

D1

Notes:

Cable Glute Kickback

3 sets of 12-15 per side. Partial Rest (30s)

  • 3 Sets

E1

Notes:

Standing Calf Raise

3 sets of 8-10. Finish all sets with a 30 second hold in the stretch position. Partial Rest (90s)

  • 3 Sets

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