Please see section below for full written workouts!
Tuesday (GLUTES)
1) Hip thrust 4/6-10
2) DB RDL 4/6-10
3) DB close stance glute bridge 4/8-12
4) a. Cable kickbacks 4/6
b. Crossover cable kickbacks 4/6
5) Cable lateral kicks ⅜-12
Wednesday (LEGS)
1) Back squats 4/8-12
2) Front loaded alt reverse lunge ⅜-10 each
3) Leg press 4/8-12
4) Lying hamstring curls 4/15-20
5) a. Leg extensions 3/15
b. SLD 3/8-12
Thursday (UPPER BODY)
1) a. Wide lat pull downs 3/8-12
b. Hammer curl + shoulder press 3/10
2) a. Bent row 3/8-12
b. Front shoulder raise 3/10
3) a. Wide seated row 3/6-8
b. Narrow seated row 3/6-8
4) Hyperextensions 3/12-15
5) Forearm up & downs 3/10
Friday (HEAVY GLUTES)
1) Hip thrust 5/3-6
2) Sumo deadlifts 5/3-6
3) a. Rope pull through -double band- 3/3-6
b. KB RDL pulses 3/6-8
3) Cable kickbacks 4/8
4) Behind cable lateral kicks 4/6-10
5) Hip abductions 4/6-10
Saturday (HEAVY LEGS)
1) Elevated back squats 5/3-6
2) Bulgarian split squats 4/3-6
3) Hack squats 4/6
4) Leg extensions 4/10
5) Lying hamstring curls 3/15-20
6) Single leg SLD ¾-8
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Keimora Ellison
4813 Ridge Rd
Suite 111 PMB 1286
Douglasville, GA 30134
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