Legs / Glutes

Warm Up

Treadmill - 100 calories

Foam Roll

Workout

Squat

4x12-5 (2 warm up sets not included in the 4 sets) | 90 seconds rest

Smith narrow stance squat / Elevated dumbbell SLDL

3X20 (10 full reps 10 partial reps) / 10-12 | 1:1:2:0 / 1:1:2:3 | 60 second rest

Frog hack squat / Seated hamstring curl

3x12-15 | 1:1:3:1 | 45 second rest

Weighted quad squeeze / Kneeling smith hip thrust

3x20 seconds / 10-15 | 1:1:3:0 | 30 second rest

Cardio

Treadmill - 100 calories

P.M. Cardio

2 mile walk & run | 30 second run at 50-75% 90 second walk

#Legs #Glutes