Anterior Lunges w/ dumbbells at sides 3 sets of 8-10 reps (GO HEAVY)
Single leg RDL w/ dumbells 4 sets of 8-12 reps
Goodmornings 4 sets of 8-12 reps
One leg double bench hip thrusts 3 sets of 10 - 15 reps
Multiplane lunges w/ barbell on back 3 sets of 12-15 each leg (superset)
Walking lunges w/ glute kick backs holding plate overhead 3 sets of 12-15 each leg (superset)
Jump frog squats 3 x 15
Go as heavy as you can on the weights! Your booty and hamstrings will be on fiyah!
Single leg RDL w/ dumbells 4 sets of 8-12 reps
Goodmornings 4 sets of 8-12 reps
One leg double bench hip thrusts 3 sets of 10 - 15 reps
Multiplane lunges w/ barbell on back 3 sets of 12-15 each leg (superset)
Walking lunges w/ glute kick backs holding plate overhead 3 sets of 12-15 each leg (superset)
Jump frog squats 3 x 15
Go as heavy as you can on the weights! Your booty and hamstrings will be on fiyah!
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