I train Glutes and Hamstrings twice a week-this was a lagging area for me-and hey it works the booty and who doesn’t want a tight firm ass?!
Romanian Deads:
95 lbs-15 reps
135 lbs-12 reps
185 lbs-6 reps
205 lbs-5 reps
225 lbs-4 reps
Bench Jumps
no weight-15 reps
26 lb kettle-12 reps
26 lb kettle- 8 reps (wanted to do 10 but clipped my foot on the 8th rep)
44 lb kettle- 5 reps
Single Leg Standing Leg Curl
10 lbs on each side-3 sets 15 reps
Glute cable kick backs
50 lbs-3 sets 10-12 reps
Calf raises
150 lbs-4 sets-12 reps
Result = full on BADUNKADUNK!!
