Week 1 - Workout 1

1. Barbell Pause Squats (Click For Video Example)

4 sets of 8 reps with 2 second pause at bottom of movement. Be sure to keep your chest up and core tight. Drive through heels as you come up.

2. Abductor Machine

4 sets of 12-15 reps with a pause at widest part of movement. Lean forward a bit so that you can hold onto the machine in front of you. This should give you a greater stretch into your glutes.

3. Leg Extensions Superset With Walking Lunges

Leg Extensions: 3 sets of 6-8 reps with a pause at the top of each rep.

Walking Lunges: Body weight lunges. Go slow and focus on driving through the heel of your front foot. 3 sets of 20 steps.

4. Stiff Leg Deadlifts With Barbell

4 sets of 12-15. Focus on getting a good stretch in your hamstrings at the bottom of the movement. If you need help activating your hamstrings- put plates under your toes to exaggerate the stretch. Chest should stay up and shoulders back throughout the movement.

5. Cable Kickbacks Superset With Bodyweight Band Squats (Click For Video Example)

Cable Kickbacks: 4 sets of 15-20 reps. Focus on kicking through your heel and squeezing your glutes at the top of the movement for a full second. Be sure to keep movement controlled as you return to starting position.

Band Squats: 4 sets of 15-20 reps. Set resistance band around your knees. Squat low, pushing knees out as you go down. Pause briefly at the bottom and come back up, driving through your heels. Do not lock out at the top of the movement to keep tension in your legs and glutes. If you do not have a band, do these bodyweight and pause for 2-3 seconds at bottom of movement.

Week 1 - Workout 2

1. Barbell Hip Thrusts (Click For Video Example)

4 sets of 8-10 reps with 2 second pause at top of movement. Be sure to drive through your heels and squeeze glutes at top.

2. Leg Press

4 sets of 6-8 reps. Be sure to get a full range of motion by bringing your knees as close to your chest as you can at bottom of movement.

3. Elevated Reverse Lunges (Click For Video Example)

4 sets of 12 reps. Use a low step (only has to be a couple of inches off the ground) and hold dumbbells in each hand. To better activate your glutes- try leaning forward a bit as you push hips back and drive through the heel of your front foot as you step up.

4. Lying Leg Curls

4 sets of 10-12 reps. Curl all the way up and release slowly.

5. Single Leg Romanian Deadlifts Superset With Calf Raises (Click For Video Example)

RDL’s: 4 sets of 10-12. Hold weight in hand opposite to your standing leg. Slowly lower weight as you push your hips back, keeping it close to your body. Push through heel as you bring the weight up, pulling with your glutes and hamstrings. Chest should stay up and shoulders back throughout the movement.

Calf Raises: 4 sets of 15-20 reps, focusing on a long stretch at bottom of movement. If your gym does not have a calf raise machine, you can do these on a leg press or standing on the floor with dumbbells.