Booty and Quad Workout

Warm up 5 minutes on stair stepper at a slow pace. Kick leg back after each step and really squeeze your glutes. If you don't have a stair stepper you can use an elliptical to warm up. Push through your heels with each stride.

1. Weighted barbell bench hip thrusts 15, 12, 10
2. Cable pull through's 15, 12, 10
3. Courtesy lunges 15, 15, 12
4. Split squats w/ barbell 15, 12, 10
5. Walking lunges w/ plate overhead 12, 12, 12 (12 each leg)
6. Leg extensions 12, 10, 8 (superset)
7. Pop squats 3 x failure (superset)
8. 10 donkey kicks, 10 straight leg kickbacks, 10 firehydrants (do one right after the other x 2)

The lower the reps the HEAVIER your weight should be.

Cool down with 5 minutes of stretching.

Enjoy :)

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