Hey beautiful individuals!!
Exercise:
Activation:
1. Kickbacks 20 reps every leg
2. Bridges with legs aside 20 reps
3. Clams 20 reps every leg
Pre Exhaust:
1. Sumo squats: 20 Reps 3 Units
QUADS:
1. Static lunges: 12 Reps 3/4 Units
Hamstrings:
1. Mendacity hamstring curl: 12 Reps 3/4 Units
Glutes:
1. Dumbbell hip Thrust: 12 Reps 3/4 Units
OR: Mendacity hip thrust bridges
CALVES:
1. Machines: 15 Reps 4 Units
OR: Plate Raises
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