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Ashley Kaltwasser's Legs And Glutes Workout

Monday (leg focus):
• 4 x 10 deep squats Smith Machine
• 4 x 10 prone hamstring curl
• 4 x 10ea. leg Pistol Squats
• 4 x 10 straight leg dead lifts
• 4 x 10 sumo squats with dumbbell
• 3 x 20 calf raise

Thursday (glute focus):
• 3 x1 5 resistance band kick backs
• 3 x 10 plyometric box jumps
• 3 x 10 one legged dead lifts with dumbbell
• 3 x 15 glute kick ups on hamstring curl machine or 3x 5 Glute Ham Raise
* Some exercises may be performed in a circuit or as supersets.

I will do a few sessions of HIIT (High Intensity Interval Training) cardio throughout the week, focusing on squeezing the glute area.
Examples of what I typically do for cardio would be 20 mins of interval Step Mill or 10 minutes of Jacob's Ladder.

Ashley Kaltwasser 2013 Ms. Bikini Olympia

Ashley Kaltwasser side pose

Ashley Kaltwasser looking rippeder