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CWQ9-Friday-Cut

Friday Legs

This will be the 2nd leg day of the week and focused on glute and hams, focus on the muscle you are working not just the movement.


Warm up 

5 Min - Stationary Bike

(increase resistance every min) 


Hamstring Curls (lighter weight) 

Wide Stance Straight Leg Dead Lift

Jump Squat


Smith Machine Squat 

Hamstring Ball Rollin

Ball Crunches 


Incline RUN

 

Low Side to Side Lunge 


BB Hip Thrusts 



Donkey Kicks

Air Squats 


Laying Hamstring Curls 

Machine Hip Thrusters 


ABS

Laying Leg Lifts

Crunches 

Flutter Kicks 

Hanging Knee Raises