Glutes

June 13, 2015

Glute Bridge (lay on floor, barbell across hips)  6x10 (bar + 35 lbs on each side)

 

Glute Kickback (place DB behind your knee)  4x10 on each leg (25 lbs)

 

Step Up with Knee Raises (hold DBs down by side) 4x10 each leg (15 lbs)

 

Cable Kickback 4x10 each leg (20 lbs)

 

Stiff Leg Deadlifts 4x10 (bar + 25 lbs)

 

Hamstring Curls 4x10 (50 lbs)

 

Squats with Big Barbell (go all the way down, but only come 3/4 of the way up)  6x10 (bar w/ 30 lbs on each side)

 

Stationary Lunges on Smith 3x10 on each leg (bar + 25 lbs on each side)

 

Leg Extensions SUPERSET with Choppers 4x10/20

 

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