Workout #1-Legs & Glutes

I have had some requests for specific workout examples so here is the first example!  Now ladies out there, don't you dare skip on the back squat! Squats are the key to getting your rear to look like those lovely girls on Pinterest! :) You will notice on this workout that the number of reps is not very specific (Ex: 12-20 reps).  That is for a reason!  On each set like this, I want you to perform at LEAST 12 reps, but if you get to 12 and you can keep going, DO!!  I want you to perform these sets to the maximum number of reps that you can get, however if you can do more than 20 reps, you should increase your weight.


-Dynamic Warm-Up-included lunges, body-weight squats, hip-ups, jump rope, groiners
-Compound movement:
     3x12-20 Back squat **Really focus on squeezing those glutes as you power up
     3x12-20 Incline leg press (superset with GHR below)
-Target: Glutes/Hamstrings
     3x12-20 Glute-Ham Raises (GHR)
-Target: Quadriceps
     3x12-20 Leg extensions
-Target: Glutes
     3x12-20 Butt Blaster
-Target: Glutes/Hamstrings
     3x12-20 Balance Touches (Single-Leg Romanian Deadlift with plate or barbell)
     3x12-20 Stability ball planked leg lifts w/ cable
-Target: Hip Abductors/Adductors
     3x12-20 Hip Ab
     3x12-20 Hip Ad
-Target: Calves
     5x12-20 Calf raises (weighted)

  STRETCH AND RE-FUEL!!! :)

<3 Keli