god bless my angles, but here it is, be prepared to not be able to walk the next day bc i know i won’t be able to!
i threw in a little bit of cardio beforehand 20 secs full out sprint on the treadmill (10mph is what i did mine on) with 40 seconds of rest standing on the sides of the treadmillfor 15 minutes. now for the fun:
start off with banded glute bridges 5 sets of 20 reps
next seated hamstring extensions half way down, back up, all the way down, back up equals 1 full rep for these guys, i did 3 sets of 10 reps, ouch.
after that i went into some isolation machine sumo squats for i did 10 full sumo squats straight into 10 sumo squat pulses and i did that 4 times. turn those toes out and squeeze ya booty on the way up.
my two clips were a giant set after i filmed them both, starting on the leg press with your feet together, after 10 turn those toes out then give me 10 more, then move straight into 12 deadlifts. this was my finisher and i did it 3 times. talk about feeling the burn!
on all of these it’s super important to make sure your form is good and you aren’t putting too much pressure in your lower back. push through your heels and, again, squeeze ya booty.