4 sets of:
1A. DB RDL: 8-12 reps
Note: Increase weight each set.
Rest 3:00
4 sets of:
2A. Barbell Reverse Split Squat Lunge: 8 reps/leg (heavy)
2B. Leg Curl: 12-15 reps (heavy)
Rest 2:00
4 sets of:
3A. Barbell Hip Thrust: 12-15 reps (moderate)
3B. Single-Leg DB RDL: 8 reps (heavy)
Rest 2:00
4 sets of:
4A. Bulgarian Split Squat: 8 reps/leg (heavy)
4B. Leg Curl: 20 reps (moderate)
Rest 2:00
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Warm-Up Suggestions:
- Treadmill (low speed)
- Leg Throws
- Lunge and Twist
- Lateral Band Walk
- Bootlegged Squat
- Banded Good Morning
- Hip Circles
- Treadmill (low speed)
- Stretch/Yoga
Designed by: Sadie Meyer, MS, RDN, LDN, CPT
