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Description

Equipment :cable machine * high weights /low rep Pyramid session Target muscles :Glute/leg Builder & Strengthener Each Pyramid starts with 10 reps down to 6, increase weight each set.


Exercises

Set 1: 1 round
Right Cable Side Kicks
Right Cable Side Kicks
10 reps
Right Glute Cable Kickbacks
Right Glute Cable Kickbacks
10 reps
Transition
Transition
10 seconds
Right Posterior Side Kick
Right Posterior Side Kick
10 reps
Right Cable Side High Kickback
Right Cable Side High Kickback
10 reps
Transition To Other Leg While Resting
15 seconds

Set 2: 1 round
Left  Cable Side Kicks
Left Cable Side Kicks
10 reps
Left Glute Cable Kickbacks
Left Glute Cable Kickbacks
10 reps
Transition
Transition
10 seconds
Left Posterior Side Kick
Left Posterior Side Kick
10 reps
Left Cable Side High Kickback
Left Cable Side High Kickback
10 reps
Transition To Other Leg While Resting
15 seconds

Set 3: 1 round
Right Cable Side Kicks
Right Cable Side Kicks
8 reps
Right Glute Cable Kickbacks
Right Glute Cable Kickbacks
8 reps
Transition
Transition
10 seconds
Right Posterior Side Kick
Right Posterior Side Kick
8 reps
Right Cable Side High Kickback
Right Cable Side High Kickback
8 reps
Transition To Other Leg While Resting
15 seconds

Set 4: 1 round
Left  Cable Side Kicks
Left Cable Side Kicks
8 reps
Left Glute Cable Kickbacks
Left Glute Cable Kickbacks
8 reps
Transition
Transition
10 seconds
Left Posterior Side Kick
Left Posterior Side Kick
8 reps
Left Cable Side High Kickback
Left Cable Side High Kickback
8 reps
Transition To Other Leg While Resting
15 seconds

Set 5: 1 round
Right Cable Side Kicks
Right Cable Side Kicks
6 reps
Right Glute Cable Kickbacks
Right Glute Cable Kickbacks
6 reps
Transition
Transition
15 seconds
Right Posterior Side Kick
Right Posterior Side Kick
6 reps
Right  Cable Side High Kickback
Right Cable Side High Kickback
6 reps
Transition To Other Leg While Resting
15 seconds

Set 6: 1 round
Left  Cable Side Kicks
Left Cable Side Kicks
6 reps
Left Glute Cable Kickbacks
Left Glute Cable Kickbacks
6 reps
Transition
Transition
15 seconds
Left Posterior Side Kick
Left Posterior Side Kick
6 reps
Left  Cable Side High Kickback
Left Cable Side High Kickback
6 reps
Rest
Rest
15 seconds

Set 7: 2 rounds
CABLE PULL THROUGHS
CABLE PULL THROUGHS
Reps until failure
Rest
Rest
15 seconds

Set 8: 1 round
FLEX DEM BUNNNS!!!!!
FLEX DEM BUNNNS!!!!!
30 seconds


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