Warm up:

  • 5min bike
  • Stretch hip/ham/glute
  • Hip and glute activation movements

Training Session

  1. Leg Press 5x20 - heaviest set 5 plates each side

2.  Horizontal leg press 5x10 - single leg

3.  Stiff leg deadlift 4x8 - 95lb

4.  Walking lungs 3x12 - 20lb

5.  Wall Squats 4 sets

Abs:

1.  Rope crunches 90x4x15

2.  Planks 4x45seconds