Macro Membership $10 a Month
New Workouts Weekly and much more.
Legs - Glute & Hams
Warm Up
3 Rounds
Stair Stepper (EO Stair) - 3 Min
30 Sec -Wall Ball
3 Rounds
10-10-10- Reps - Leg Press (Moving Feet Up)
(Start Feet Low 10 reps move feet up - 10 reps move feet up - 10 reps)
12 Reps each leg - Weighted Sep Ups
(Hold at top and squeeze 3 sec)
Toe Taps- 30 Sec
3 Rounds
12 Reps Each leg - Side One Legged Press
(Feel glute stretch at bottom)
20 Reps - Hamstring Roll-Ins
Jumping Lunges - 10 Reps each leg
3 Rounds
15 Reps - Hip Thrusters
20 Reps - Frong Pump ( I know but it works ;)
(Feet together and squeeze tush)
12 Reps- One Legged Jumping Lunges
3 Rounds
12 Reps Each Leg - Cable Kickbacks
12 Reps - Cable Straight leg Deads
Stair Stepper - 10Min Moderate Speed
(2 Every Stair - 2 Min Every Other)
( Incline Treadmill Walk if no stair stepper)