- All weight should be heavy enough to just reach the reps that are recommended.
- You can add your own exercises if you want on top of these workouts.
- This can be done for up to 3 weeks
- Rest periods should be 30 seconds to 1 min. Longer rest if needed.
Hip barbell thrusts- 5 sets of 12 reps
Squats (barbell free weight)- 5 sets of 12 reps
Cable standing glute kick backs- 4 sets of 12 each leg
Sumo dumbbell squats- 5 sets of 12
- Make sure you are trying to get at 90 degrees on the way down. The left picture, if you hold it that way, you might not be able to go down as far unless you stand on weights.
Side resistant band squat walks- 4 sets of 10 steps each way
- Make sure to stay in a squat posistion while you walk and keep the resistants on the band when you bring the legs closer together.
Side abductors leg lifts- 4 sets of 20 each side
