Workout Instructions
A1:
Barbell Romanian Dead Lift (RDL)
4 sets, 8-10 reps
Cues
- Keep a slight bend in your knees throughout the movement.
- Hinge at the hips to lower the bar down your legs while keeping your back straight.
- Squeeze your glutes and hamstrings to stand up and bring the bar to hip level.
B1:
45 Degree Back Extension
3 sets, 3-10 reps
Cues
- Start with your hips against the pad and your feet securely placed under the footpads.
- Keep your core engaged throughout the movement, and exhale as you lift your upper body towards the ceiling.
- Squeeze your glutes at the top of the movement before lowering back down with control.
C1:
Bulgarian Split Squat
3 sets, 8-10 reps
Cues
- Keep your front foot planted firmly on the ground, and your knee aligned with your toes.
- Keep your back straight and core engaged throughout the exercise.
- Push through your front heel to drive your body back up to the starting position.
D1:
Seated Leg Curl
3 sets, 8-10 reps
Cues
- Adjust the machine so that the leg pad rests comfortably on the back of your ankles and your knees are aligned with the pivot point of the machine.
- Slowly curl your legs towards your butt, keeping your back against the seat and your core engaged.
- Pause for a moment at the top of the movement and then slowly lower the weight back down to the starting position.
E1:
Cable Kickbacks
3 sets, 12 reps
Cues
- Attach an ankle cuff to the cable machine and attach it to your ankle.
- Stand facing the machine with feet hip-width apart.
- Kick your leg back and squeeze your glutes, keeping your knee straight.
