Day 4 Quads & Glutes

DAY 4: Leg Day 1 (quads and glutes)

Barbell Box Squat– 2 warm up sets – 15-20 reps

3 working sets – 15/12/10

Superset

banded air squats –5 sets of 15

Barbell Hip Thrusters – 4 sets of 15

Superset

Body weighted Glute Bridges (feet elevated) – 4 sets of 20

Deep Plie Squats – 3 sets of 12

Superset

Weighted Walking Lunges – 3 sets of 20 steps

Smith Machine Split Squats (elevate front toe and push through heel) – 3 sets of 15/leg

Superset

20 split jumps – 3 sets

Burnout – banded donkey kickbacks – 2 sets of 15/leg no rest between