Leg workout! Focus on Glutes and Hamstrings

Adjust the weight according to your own level, it needs to be challenging!!!

 LEGS, FOCUS ON HAMSTRINGS AND GLUTES
 
Hill intervals
warm up
6.0 incline walk 2 minutes
run at 3.0 incline 1 minute
repeat for 20 minutes
cooldown
 
3 sets of the following giant set

parallel squats with plates under toes and  barbell on shoulders, do 15 with abductor leg raises on each side

parallel jump squats with 5lb dumbell, 15

abductor walk with blue resistance band 15 each way
 
3 sets

Prone or upright leg curl machine 15

abductor leg raise on bench with dumbbell on leg, 15 each side

Straight leg dead lifts with barbell 15
 
3 sets

leg press machine with legs parallel 15

single leg bridges on bosu with plate on hips 10 each side

Plié jump squats with 5lb plate

Stretch 

 Questions : Julbrown22@hotmail.com