BACK

Legs

30

Banded Glute Bridge Series

12 Reps

3 sets

Bridge

Bridge Pulse

Wide Bridge

Wide Bridge Pulse

Toes In Bridge

Knee Pulse Lateral

‍

12 reps

3-4 sets

Tri Set

Dumbbell Squat

Dumbbell Deadlift

Dumbbell Squat Hold 30s

‍

Tri Set

Dumbbell Lunge

Hamstring Curl

Glute-Ham Raise

Ovulatory Phase
.
Giant Set
Rest:
0
s
Sets:
3
Banded Glute Bridge
Reps
Tempo
12
3:1:1
BW
Banded Glute Bridge Pulse
Reps
Tempo
12
1:0:1
BW
Banded Glute Bridge Wide
Reps
Tempo
12
2:1:2
BW
Banded Glute Bridge Wide Pulse
Reps
Tempo
12
1:0:1
BW
Banded Glute Bridge Toes In
Reps
Tempo
12
2:1:2
BW
Banded Glute Bridge Knee Pulse
Reps
Tempo
12
1:0:1
BW
Super Set
Rest:
30
s
Sets:
3
Dumbbell Squat
Reps
Tempo
Intensity/Weight
12
3:1:1
10% 1RM
Dumbbell Deadlift
Reps
Tempo
Intensity/Weight
12
3:1:1
70% 1RM
Dumbbell Squat Hold
Reps
Tempo
Intensity/Weight
8
2:0:1
40% 1RM
Tri Set
Rest:
30
s
Sets:
3
Dumbbell Lunge (Backward)
Reps
Tempo
Intensity/Weight
12
1:3:1:1
10% 1RM
Hamstring Curl
Reps
Tempo
Intensity/Weight
12
311
70
Glute-Ham Raise
Reps
Tempo
Intensity/Weight
12
311
BW
Rest:
s
Sets:
No items found.
Rest:
s
Sets:
No items found.