Lucky Number 7

WARM-UP:

3 minute run then...

2 x through - Lunge complex x 3 (Forward, Reverse, Side)

- Air Squats x 10

- Glute bridge hold :20

STRENGTH TRAINING:

7 SETS THROUGH

1. Leg Press Machine x 10

2. DB (dumbbell) reverse lunge x 10

3. Single leg hamstring curl x 10ea

4. DB single leg RDL's x 10

5. Hip Thrust x 10 (1 Heavy dumbbell laying on hips)

May sound like a tiring workout but you will easily be done in under an hour if you move at a consistent pace