DESTROYED MY GLUTES

YES. GROW BOOTY GROW

Superset:

• 4 x 12 Leg press (feet up high push through heels) 
• 4 x 12 kneeling leg curls

Superset:

• 4 x 12 barbell squats
• 4 x 10 each side single legged deadlifts

Normal set:

• 4 x 12 straight legged deadlifts 

Superset:

• 4 x 10 each side bulgarian split squats
• 3 x 10 20kg weight glute bridges w. 20 second hold after 10 reps

Normal set:

• 4 x 12 lying leg curls (increased weight each time same amount of reps)
• 5 minutes on the stairmaster

Superset:

• 4 x 12 narrow stance hack squats
• 4 x 12 feet turned out wide plie squats holding 10kg dumbbell

I was sore last time I did this. GOING TO BE CRAWLING TOMORROW. BOOM BOOM POW.

wod

workout complete! chest, triceps & cardio :)

• Chest Press Machine ss skipping
• Tricep kickbacks ss DB chest press
• Tricep pushdown ss Tricep dips
• Pec flies ss skipping
• 25 minutes incline walking/ soft running

535 calories. Post workout was 125g of chobani with sf drinking choc & whey protein shake, of course!