WEEK 3 / ENDURANCE
DAY 4 / LEGS - HAMSTRINGS, GLUTES & CALVES
Warm up: 5 minutes cardio + 2 light warm up sets of first exercise
| Set/Reps | Exercise | Tempo |
|---|---|---|
| 5 x 20 | Bodyweight Hip Thrust | 1.1.1 |
| 5 x 20 | Seated or Laying Leg Curl | 1.1.1 |
| 5 x 20 | Cable Glute Kick Back | 1.1.1 |
| 5 x 20 | Cable Rope Deadlift | 1.1.1 |
| 5 x 20 | Glute Press Down (on assisted pull up/dip machine) | 1.1.1 |
| 5 x 20 | Reverse Adductor Glute Press | 1.1.1 |
| 5 x 20 | Barbell Step Ups | 1.1.1 |
| 5 x 20 | Dumbell Calve Raises | 1.1.1 |
Cardio: 30 Minutes LISS Cardio
Rest: 30 sec rest