Friday Legs

This will be the 2nd leg day of the week and focused on glute and hams, focus on the muscle you are working not just the movement.

Warm up 

5 Min - Stationary Bike

(increase resistance every min) 

Hamstring Curls (lighter weight) 

Wide Stance Straight Leg Dead Lift

Jump Squat

Smith Machine Squat 

Hamstring Ball Rollin

Ball Crunches 

Incline RUN


Low Side to Side Lunge 

BB Hip Thrusts 

Donkey Kicks

Air Squats 

Laying Hamstring Curls 

Machine Hip Thrusters 


Laying Leg Lifts


Flutter Kicks 

Hanging Knee Raises