TUESDAY
GLUTES & HAMS
Warm Up
5 min - Stair stepper (incline walk if no stair stepper)
15 Reps - Hamstring ball Rollins
3 Rounds
12 Reps - Banded Laying Hamstring Curl
(use any type of band and wrap in around a fixed object like a machine, hold for 3 sec at top and bottom, keep pelvis against floor,USE MACHINE IF NO BAND)
12 Reps - Toes elevated Straight Leg Dead Lift
20 Reps - Mt Climber
Spin Bike HIIT 2 Rounds
60 Reps - Airs Squats
10 Reps EL - One Legged Dead Lift
3 Rounds
15 Reps - Barbell Hip Thruster
15 Reps EL - Banded Donkey Kicks
10 Reps - Sumo Jump Squat
3 Rounds
10 Reps EL - Decline Bench Hamstring Curls
10 Reps - Hamstring Roll ins
15 Reps - Sumo Jump Squats
Spin Bike HIIT
60 Reps - Air Squats
10 Reps EL - Curtsy Lunge
3 Rounds
10 Reps EL - Glute Machine Pushdown
(assisted pull up machine)
10 Reps EL - Reverse Lunges
20 Reps EL - Single Leg Calf Raises
HIIT Cardio
10 Min-
1 Min run 1 Min Walk
TEXT ONLY
Warm Up
5 min - Treadmill Incline Walk
3 Rounds
12 Reps - Banded Laying Hamstring Curl
(use any type of band and wrap in around a fixed object like a machine, hold for 3 sec at top and bottom, keep pelvis against floor,USE MACHINE IF NO BAND)
12 Reps - Toes elevated Straight Leg Dead Lift
20 Reps - Mt Climber
Spin Bike HIIT 2 Rounds
60 Reps - Air Squats
10 Reps EL - One Legged Dead Lift
3 Rounds
15 Reps - Barbell Hip Thruster
15 Reps EL - Banded Donkey Kicks
10 Reps - Sumo Jump Squat
3 Rounds
10 Reps EL - Decline Bench Hamstring Curls
10 Reps - Hamstring Roll ins
15 Reps - Sumo Jump Squats
Spin Bike HIIT
60 Reps - Air Squats
10 Reps EL - Curtsy Lunge
3 Rounds
10 Reps EL - Glute Machine Pushdown
(assisted pull up machine)
10 Reps EL - Reverse Lunges
20 Reps EL - Single Leg Calf Raises
HIIT Cardio
10 Min-
1 Min Walk 1 Min Run
