Scotch and Glutes, Hold the Scotch

1. Single Dumbbell Glute Bridge (HEAVY)

3 x 10 (squeeze for 1 sec on the top)

- Slow-mo body weight squats x 8

2. Dumbbell RDL's

3 x 8

- DB reverse lunge x 6 ea. (use the same dumbbells)

3. Side lying Clam shells (if available) / Abductor machine

3 x 12 (move fluidly, no stopping)

- Body Weight calve raises x 20 (1st set fast, 2nd set slow, 3rd set fast)

Ab Circuit:

3 sets w/ 10-25 lbs plate/ med ball

- Slow-mo Russian twist x 8ea. (lean back)

- Sit up + over head press x 8 (hold at the top for 2 sec-count)

- Toe touches x 10

This workout is meant to take a load of the spine and focus more on your upper legs and lower back (and obviously the booty). Here we are increasing volume for certain body parts and decreasing volume for other body parts. We do this by staying away from the heavy leg extensions and infamous leg curls and specializing your posterior chain only in this workout. Enjoy and don't forget to SQUEEZE!