Glutes + Quads
Glute Activation workout for 10 minutes
Hip Thrusts [3 sets]
6-8 reps [max reps each set]
Single Leg Hip Thrusts [3 sets]
6-8 reps [max reps each set]
Step Ups (Barbell) [3 sets]
6-8 reps [max reps each set]
Squat (Smith Machine) [3 sets]
6-8 reps [max reps each set]
Sumo Squat (Dumbbell) [3 sets]
6-8 reps [max reps each set]
Back Extension (Weighted Hyperextension) [3 sets]
10-12 reps [max reps each set]
Back Extension (Hyperextension) [3 sets]
[max reps each set]