Workout:
1A. Leg Curl Machine: 4 sets x 15-20 reps (moderate weight)
1B. Banded Glute Kickbacks: 4 sets x 20 reps/leg (heavy band)
2A. Barbell Hip Thrust: 6 sets x 8-10 reps (MOD/HEAVY)
Rest 2:30
3A. Smith Machine Reverse Lunge: 4 sets x 6-8 reps (HEAVY)
Note: Increase weight every set.
3B. KB Front Squat: 4 sets x 8-12 reps (HEAVY)
Rest: 2:00
4A. Barbell RDL: 4 sets x 6-8 reps (HEAVY)
4B. Banded Good Morning: 4 sets x 20 reps (light/moderate resistance)
Rest 2:00
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Warm-Up Suggestions:
- Treadmill (low speed)
- Stair Climber (low speed)
- Lateral Band Walk
- Banded Good Morning
- Superman Lunge
- Bodyweight Glute Bridge
- Leg Throws
- Treadmill (low speed)
- Stretch/Yoga
Designed by: Sadie Meyer, MS, RDN, CPT
