. | EXERCISE |
|---|---|
. | ………………………………………………………………………………… |
1. | Monster Walk |
2. | Squats |
3. | Barbell Reverse Lunges |
4. | Reverse Hack Squat |
5. | Walking Lunges |
6. | SUPERSET – Glute Raises w/ a Swiss Ball + Butt LB (1) |
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 | 14 | 3 | 14 | 3 | 10 | 3 | 10 | 3 | 8 | 4 | 4 |
3 | 20 | 3 | 20 | 3 | 16 | 3 | 16 | 3 | 12 | 3 | 12 |
3 | 16 | 3 | 16 | 3 | 12 | 3 | 12 | 3 | 12 | 3 | 12 |
3 | 20 | 3 | 20 | 3 | 16 | 3 | 16 | 3 | 12 | 3 | 12 |
3 | 12+12 | 3 | 12+12 | 3 | 12+12 | 3 | 12+12 | 3 | 12+12 | 3 | 12+12 |
(1) SUPERSET – Glute Raises with a Swiss Ball + Butt Lift Bridge