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Exercises

Set 1: 3 rounds
Cable Kickbacks Right Side
Weights: Moderate
Effort: Moderate
Cable Kickbacks Right Side
10 reps
Cable Machine Hip Abduction Right
Weights: Moderate
Effort: Moderate
Cable Machine Hip Abduction Right
10 reps
Cable Kickbacks Left Side
Weights: Moderate
Effort: Moderate
Cable Kickbacks Left Side
10 reps
Cable Machine Hip Abduction left
Weights: Moderate
Effort: Moderate
Cable Machine Hip Abduction left
10 reps
Rest
Rest
30 seconds

Set 2: 3 rounds
Cable Stiff Leg Deadlift Pull Through
Weights: Moderate
Effort: Moderate
Cable Stiff Leg Deadlift Pull Through
10 reps
Rest
Rest
15 seconds
Cable Machine Curtsy Lunges
Weights: Moderate
Effort: Moderate
Cable Machine Curtsy Lunges
20 reps
Rest
Rest
30 seconds

Set 3: 2 rounds
Right Bulgarian Split Squats with Dumbbells
Weights: Moderate
Right Bulgarian Split Squats with Dumbbells
10 reps
Left Bulgarian Split Squats with Dumbbells
Weights: Moderate
Left Bulgarian Split Squats with Dumbbells
10 reps
Rest
Rest
15 seconds
Barbell Deadlifts
Weights: Moderate
Barbell Deadlifts
10 reps
Weighted Box Squat
Weights: Moderate
Effort: Moderate
Weighted Box Squat
10 reps
Weights: Moderate
Hip Raises with Dumbbells
10 reps
Rest
Rest
30 seconds

Set 4: 3 rounds
Hip Abductor Machine
Weights: Heavy
Effort: Vigorous
Hip Abductor Machine
10 reps
Rest
Rest
20 seconds

Set 5: 3 rounds
Leg Curls
Weights: Moderate
Leg Curls
10 reps
Leg Extention Machine
Weights: Moderate
Effort: Moderate
Leg Extention Machine
10 reps
Rest
Rest
20 seconds

Set 6: 3 rounds
Glute Press Down On Assisted Pullup Machine Left
Weights: Light
Effort: Light
Glute Press Down On Assisted Pullup Machine Left
10 reps
Glute Pressdown On Assisted Pull Up Machine Right
Weights: Light
Effort: Light
Glute Pressdown On Assisted Pull Up Machine Right
10 reps
Rest
Rest
20 seconds

Set 7: 4 rounds
Leg Press
Weights: Moderate
Leg Press
10 reps
Sled Calf Press
Weights: Heavy
Effort: Moderate
Sled Calf Press
15 reps
Rest
Rest
30 seconds


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