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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.
Cardio:
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.
Sources:
http://www.hardbodynews.com/2013/06/build-better-legs-glutes-ashley-kaltwassers-hardbody-training/#sthash.p5HhPVUW.dpbs
