.
EXERCISE
.
…………………………………………………………………………………
1.
Monster Walk
2.
Barbell Hip Thrust with Rubber Band (1)
3.
Sumo Deadlift
4.
Leg Press High Feet Position
5.
Bulgarian split squat
6.
SUPERSET – Glute kickbacks + Dumbbell OLD (2)
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
SETS
REPS
SETS
REPS
SETS
REPS
SETS
REPS
SETS
REPS
SETS
REPS
30 sec on 15 off 2-3x
3
13
3
13
3
13
3
13
3
13
3
13
3
15
3
15
3
10
3
10
4
6
4
6
3
16
3
16
3
12
3
12
3
12
3
12
3
20
3
20
3
16
3
16
3
12
4
12
3
10+10
3
10+10
3
10+10
3
10+10
3
10+10
3
10+10