Squeeze the Cheeks

WARM UP:

2:00 Jog then...

2 x Through

- Double leg glute bridge hold :20

- Russian twist x 20

- Fire hydrants x 8ea (look online, hold at top)

- Side lunge x 2 ea

4 SETS THROUGH (Don't leave the Squat Rack til #4)

1. Back Squat x 8 (U-choose the weight)

- Hold last rep :05 at the bottom

2. Good mornings x 8 (light weight on back)

- Slow down, slow up

3. Barbell Front Lunges x 6 ea

4. Hamstring Curl Machine

- if not available, yoga ball leg curls

Auxiliary:

AB WORK 3 sets th

1. Leg Raises x 12

2. Push-Up Planks x 10ea

3. Hanging Knee Tucks x 8