Glutes

Glutes

1. Adductor 2x20, 30

2. Overhead leg press on smith machine 3x15

3. Plie squats 3x 15, 15, 10

4. Hyperextensions to curl on hyperextension board 3x 20, 15, 15

5. Leg press (high feet and wide) 3x 10 slow and controlled to 10 fast

6. DB stiff leg deadlift 3x10

7. Reverse Hack Squat 3x 12, 10, 15

Cardio:

1. 30 mins of incline walk

2. 45 mins of incline walk


Format:
1) Exercise: Sets x Reps (Tempo- Eccentric.Isometric Stretch.concentric.Isometric Squeeze)
or
2) Exercise: Reps for Set1,Reps for Set2,Reps for Set3....etc (Tempo- Eccentric.Isometric Stretch.concentric.Isometric Squeeze)

If you have questions about my workout structure or tempos, check out Latest Lift.

For Questions about my macros, go to the Food Journal page.

To find an unfamiliar exercise, search in the Exercise Library.