DAY 1: Lower Body Lift
Warm up:
Hip swings from bench – 15 per leg
Lying leg lifts from bench – 15 per leg
2-3 sets
Superset #1: 3-4 sets
BB banded Hip Thrusts – 12 reps
Banded squat to alternating kickback – 20 reps
Superset #2: 3-4 sets
BB Romanian Deadlift – 10 reps
BB Deficit Reverse lunge – 10 reps per leg
Superset #3: 3-4 sets
Smith Machine Sumo Deadlifts – 10 reps
Goblet Squats – 12 rep
Superset #4: 3 sets
10 hamstring curl ins on sliders
12 slider bridge with abduction