Warm-Up Suggestions:
- Treadmill (low speed)
- Stair Climber (low speed)
- Lateral Band Walk
- Banded Good Morning
- Superman Lunge
- Bodyweight Glute Bridge
- Leg Throws
Workout:
1A. Barbell Hip Thrust
- 60% 1RM x 6 reps
- 70% 1RM x 4-6 reps
- 80% 1RM x 3 reps
- 85% 1RM x 3 reps
- 87.5% 1RM x 3 reps
- 90% 1RM x 3 reps
1B. Lateral Band Kickbacks: 6 sets x 20 reps/leg
Rest 2:30
2A. Barbell RDL: 4 sets x 8-12 (mod/heavy)
Note: Increase weight every set.
2B. Front Rack Barbell Reverse Lunge: 4 sets x 6-8 reps/leg
Rest 2:30
3A. Smith Machine Reverse Lunge: 4 sets x 8 reps/leg (heavy)
3B. Seated Leg Curl: 4 sets x 10-12 reps
Rest 1:30
4A. Leg Curl Machine: 4 sets x 8 reps (heavy), drop weight 50% x 10 reps
4B. Landmine RDL: 4 sets x 12-15 reps
Rest 1:00
5A. Adduction Machine: 4 sets x 15 reps
5B. Abduction Machine: 4 sets x 15 reps
Rest 1:30
Cool Down Suggestions:
- Treadmill (low speed)
- Stretch/Yoga
Designed by: Sadie Meyer, MS, RDN, CPT
