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- Kas glute bridge
- 4 sets @ 6 reps
- Rest 120 seconds
- Seated leg curl
- 4 sets @ 8 reps
- Rest 120 seconds
- Superset
- Dumbbell squat – heels elevated
- 3 sets @ 8-10 reps
- Rest 30 seconds
- Barbell good mornings
- 3 sets @ 8-10 reps
- Rest 120 seconds
- Superset
- Decline crunches
- 3 sets @ 10-12 reps
- Rest 10
- Side planks