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Exercise
Sets
Repetitions
Tips
Video
Notes
Barbell Squats
5
10
Squeeze Glutes at Top!
https://www.youtube.com/watch?v=jaUoAMz9oXM&feature=youtu.be
Bulgarian Split Squats
4
10 - 12
each leg
https://www.youtube.com/watch?v=oQ0LvtDrZdA&feature=youtu.be
Romanian Dead Lift
4
12
Squeezing Gluttes at Top
https://www.youtube.com/watch?v=fU34BUBXKTg&feature=youtu.be
Cable Glute Kickback
4
15
each leg
https://www.youtube.com/watch?v=rUubcm8bPfc&feature=youtu.be
Hip Thrust
6
10-12
Squeeze
https://www.youtube.com/watch?v=g10VV2Wg4Iw&feature=youtu.be
Hip Abduction Machine
5
12-15
https://www.youtube.com/watch?v=QcJZZRHSuP0&feature=youtu.be
Glute Cable Kickback
4
15
Each leg
https://www.youtube.com/watch?v=rUubcm8bPfc&feature=youtu.be
Romanian Deadlift
5
10 - 12
https://www.youtube.com/watch?v=fU34BUBXKTg&feature=youtu.be
Barbell Hip Thrust
6
10
Squeeze and hold for 3 seconds at top
https://www.youtube.com/watch?v=g10VV2Wg4Iw&feature=youtu.be
Goblet Dumbell Squats
5
10
Squeeze Glutes ar Top
https://www.youtube.com/watch?v=T0henD_97ds&feature=youtu.be
Wide Stance Leg Press
4
10 - 12
Point Toes Outward
https://www.youtube.com/watch?v=YU0sWZoT4pQ&feature=youtu.be
T-Bar Squats
4
8 - 10
Squeeze Glutes at Top
https://www.youtube.com/watch?v=TnY6po6b2w8&feature=youtu.be
Squat Pulse on Smith
5
8 - 10 Reps
https://youtu.be/cfudgKwdskA
Barbell Squats
10
10
Squeeze Booty
https://www.youtube.com/watch?v=jaUoAMz9oXM&feature=youtu.be
Glute Cable Kickback
4
12
Each Leg
https://www.youtube.com/watch?v=rUubcm8bPfc&feature=youtu.be
Romanian DL
5
8
test
https://www.youtube.com/watch?v=fU34BUBXKTg&feature=youtu.be
Single Leg Hip Thrust
6
10
Each Leg
https://www.youtube.com/watch?v=fU34BUBXKTg&feature=youtu.be
Walking Dumbell Lunges
5
15
Do not allow your front knee to go forward beyond your toes.
https://www.youtube.com/watch?v=9wZdfGklvnU&feature=youtu.be
Barbell Squats
4
8 - 10
Squeeze
https://www.youtube.com/watch?v=jaUoAMz9oXM&feature=youtu.be
Elevated Glute Leg Raise
6
15
https://www.youtube.com/watch?v=Stj3PT6qmXg&feature=youtu.be
Smith Machine Lunge
5
10
Each Leg
https://www.youtube.com/watch?v=UZ1H_wy0tso&feature=youtu.be
Bulgarian Split Squats
5
10
Each Leg
https://www.youtube.com/watch?v=oQ0LvtDrZdA&feature=youtu.be
Reverse Hack Squat
4
10-12
Squeeze Glutes
https://www.youtube.com/watch?v=0wovcPPiGys&feature=youtu.be
Cable Goblet Squats
5
10
Squeeze
https://www.youtube.com/watch?v=A1EmfmU1lAc&feature=youtu.be
Seated Leg Curl
5
15
https://www.youtube.com/watch?v=W7JBQzeDFQY&feature=youtu.be
Single Leg Hip Thrust
4
10
10 Each leg
https://www.youtube.com/watch?v=Kmi7NEXoFK8&feature=youtu.be
Cable Pull through
5
12 - 15
https://www.youtube.com/watch?v=irO-ndiaIug&feature=youtu.be
Barbell Squatts
5
10
https://www.youtube.com/watch?v=jaUoAMz9oXM&feature=youtu.be
Single Leg Glute Bridge
6
10 - 12
https://www.youtube.com/watch?v=Kmi7NEXoFK8&feature=youtu.be
Wide Stance Leg press
4
10
https://www.youtube.com/watch?v=YU0sWZoT4pQ&feature=youtu.be
Cable Goblet Squat
5
8 - 10
https://www.youtube.com/watch?v=A1EmfmU1lAc&feature=youtu.be
Cable Glute Kickback
5
12
https://www.youtube.com/watch?v=rUubcm8bPfc&feature=youtu.be
Standing Cable Hip Abductor
6
12
Each Leg
https://www.youtube.com/watch?v=t0cznLR8ciA&feature=youtu.be
Dumbbell Leg Curl
5
12
https://www.youtube.com/watch?v=Hh8qsfE_AZA&feature=youtu.be
Barbell Squats
10
10
Squeeze
https://www.youtube.com/watch?v=jaUoAMz9oXM&feature=youtu.be
Barbell Good Mornings
4
12
https://www.youtube.com/watch?v=63ywoPwHHEs&feature=youtu.be
Single Leg Hip Thrust
5
10 each leg
https://www.youtube.com/watch?v=Kmi7NEXoFK8&feature=youtu.be
Reverse Lunges
6
12
Each Leg
https://www.youtube.com/watch?v=PKC9h5K1vfs&feature=youtu.be
Goblet Squats
5
10 -12
https://www.youtube.com/watch?v=T0henD_97ds&feature=youtu.be
Single Leg Hip Thrust
5
12
Each Leg
https://www.youtube.com/watch?v=Kmi7NEXoFK8&feature=youtu.be
Barbell Hip Thrust
10
10
https://www.youtube.com/watch?v=g10VV2Wg4Iw&feature=youtu.be
Single Leg hip Thrust
5
12
each leg
https://www.youtube.com/watch?v=g10VV2Wg4Iw&feature=youtu.be
Barbell Squats
5
8 -10
https://www.youtube.com/watch?v=jaUoAMz9oXM&feature=youtu.be
Single Leg Dead
5
12
Each Leg
https://www.youtube.com/watch?v=c3wGDxHxkXQ&feature=youtu.be
Reverse Hack Squat
4
8-12
Squeeze at Top
https://www.youtube.com/watch?v=0wovcPPiGys&feature=youtu.be
Seated Leg Curl
4
15
Squeeze
https://www.youtube.com/watch?v=W7JBQzeDFQY&feature=youtu.be
Cable Goblet Squats
5
8
Squeeze and hold for 3 sec
https://www.youtube.com/watch?v=g10VV2Wg4Iw&feature=youtu.be
Barbell Hip Thrust
5
8
https://www.youtube.com/watch?v=g10VV2Wg4Iw&feature=youtu.be
Standing Cable Glute Kickback
4
12-15
https://www.youtube.com/watch?v=rUubcm8bPfc&feature=youtu.be
Sumo deadlift
5
10
https://www.youtube.com/watch?v=exfWyhBLbRk&feature=youtu.be
Reverse Lunges
4
10
Each Leg
https://www.youtube.com/watch?v=PKC9h5K1vfs&feature=youtu.be
Elevated Glute Leg Raises
5
12
Each Leg
https://www.youtube.com/watch?v=Stj3PT6qmXg&feature=youtu.be
Seated Hamstring Curl
5
12
https://www.youtube.com/watch?v=W7JBQzeDFQY&feature=youtu.be
Lying Hamstring Curl
5
12
https://www.youtube.com/watch?v=gb6RJHkz9f8&feature=youtu.be
Barbell Hip Thrust
8
8-10
https://www.youtube.com/watch?v=g10VV2Wg4Iw&feature=youtu.be
Bulgarian Split Squats
4
10 (Each Leg)
https://www.youtube.com/watch?v=oQ0LvtDrZdA&feature=youtu.be
Goodmornings
4
10
https://www.youtube.com/watch?v=63ywoPwHHEs&feature=youtu.be
Cable Goblet Squats
4
10
https://www.youtube.com/watch?v=A1EmfmU1lAc&feature=youtu.be
Single Leg Hip Thrust
5
10-12 Each Leg
https://www.youtube.com/watch?v=Kmi7NEXoFK8&feature=youtu.be
Wide Stance Leg Press
5
8-10
https://www.youtube.com/watch?v=YU0sWZoT4pQ&feature=youtu.be
Leg Extension
4
12-15
https://www.youtube.com/watch?v=482SsNaujWc&feature=youtu.be
Hip Abductors
4
12-15
https://www.youtube.com/watch?v=QcJZZRHSuP0&feature=youtu.be
Glute Cablekickbacks
5
12
Each Leg
https://www.youtube.com/watch?v=rUubcm8bPfc&feature=youtu.be
Single Leg Glute Bridge
4
15-20
Each Leg
https://www.youtube.com/watch?v=Kmi7NEXoFK8&feature=youtu.be
Sumo Deadlift
5
10
Squeeze Booty and Hold for 4 Secs
https://www.youtube.com/watch?v=exfWyhBLbRk&feature=youtu.be
Barbell Hip Thrust
10
10
https://www.youtube.com/watch?v=g10VV2Wg4Iw&feature=youtu.be
Dummbell lunge
4
8-10
Each Leg
https://www.youtube.com/watch?v=gpWlYN14L3k&feature=youtu.be
Rope Cable Pull Through
4
15
https://www.youtube.com/watch?v=irO-ndiaIug&feature=youtu.be
Single Leg Hip Thrust
5
10
Each Leg
https://www.youtube.com/watch?v=Kmi7NEXoFK8&feature=youtu.be
Goblet Squats
6
10
https://www.youtube.com/watch?v=T0henD_97ds&feature=youtu.be
Seated Hamstring Crl
5
15
https://www.youtube.com/watch?v=W7JBQzeDFQY&feature=youtu.be
Lying Hamstring Curl
5
12
https://www.youtube.com/watch?v=gb6RJHkz9f8&feature=youtu.be
Glute Bridge
6
15-20
https://www.youtube.com/watch?v=eXyW7Z_qC30&feature=youtu.be
T-Bar Squats
6
15
https://www.youtube.com/watch?v=TnY6po6b2w8&feature=youtu.be
Barbell Hip Thrusts
5
10-12
https://www.youtube.com/watch?v=g10VV2Wg4Iw&feature=youtu.be
Bulgarian Split Squats
5
10
Each Leg
https://www.youtube.com/watch?v=oQ0LvtDrZdA&feature=youtu.be
Barbell Reverse Lunge
5
10 -12
Each Leg
https://www.youtube.com/watch?v=yD_27ZjOsaM&feature=youtu.be
Cable Pull Through
6
12 -15
https://www.youtube.com/watch?v=irO-ndiaIug&feature=youtu.be
Hip Abductor Machine
4
15
https://www.youtube.com/watch?v=QcJZZRHSuP0&feature=youtu.be
Barbell Squats
5
8
https://www.youtube.com/watch?v=jaUoAMz9oXM&feature=youtu.be
Straight Leg Deads
5
10
https://www.youtube.com/watch?v=fU34BUBXKTg&feature=youtu.be
Toe Elevated GOblet Squat
4
10 - 12
https://www.youtube.com/watch?v=gGEsNjFrqug&feature=youtu.be
Dumbell Curtsey Lunge
5
12
https://www.youtube.com/watch?v=N4pfWs-4HFI&feature=youtu.be
Dumbell Step Ups
4
10
Each Leg
https://www.youtube.com/watch?v=5WEELlQuiXU&feature=youtu.be
Wide Stance Smith Squats
6
8-10
https://www.youtube.com/watch?v=5WEELlQuiXU&feature=youtu.be
Sumo DeadLift
5
10
https://www.youtube.com/watch?v=exfWyhBLbRk&feature=youtu.be
Cable Goblet Squat
5
10 - 12
https://www.youtube.com/watch?v=A1EmfmU1lAc&feature=youtu.be
Single Leg Glute Bridge
5
15
Each Leg
https://www.youtube.com/watch?v=Kmi7NEXoFK8&feature=youtu.be
Glute Cable Kickbacks
6
15
Each leg
https://www.youtube.com/watch?v=rUubcm8bPfc&feature=youtu.be
Barbell Squats
10
10
https://www.youtube.com/watch?v=jaUoAMz9oXM&feature=youtu.be
Single Leg Hip Thrust
5
10 - 12
Each Leg
https://www.youtube.com/watch?v=Kmi7NEXoFK8&feature=youtu.be
Barbell Hip Thrust
6
10 -12
https://www.youtube.com/watch?v=g10VV2Wg4Iw&feature=youtu.be
Seated Leg Curl
4
15 - 20
https://www.youtube.com/watch?v=W7JBQzeDFQY&feature=youtu.be
Lying Hamstring Curl
5
15 - 20
https://www.youtube.com/watch?v=gb6RJHkz9f8&feature=youtu.be
Cable Pull Through
4
15
https://www.youtube.com/watch?v=irO-ndiaIug&feature=youtu.be
Walking DB Lunges
5
12
https://www.youtube.com/watch?v=9wZdfGklvnU&feature=youtu.be
Stifff Leg Deads
10
10
https://www.youtube.com/watch?v=fU34BUBXKTg&feature=youtu.be
Cable Abductions
8
12 - 15
https://www.youtube.com/watch?v=K8Ya-U9sghk&feature=youtu.be
DB Curtsey Lunge
6
10
https://www.youtube.com/watch?v=N4pfWs-4HFI&feature=youtu.be
Bulgarian Split Squat
6
10
Each Leg
https://www.youtube.com/watch?v=oQ0LvtDrZdA&feature=youtu.be
SIngle Leg DB Step
5
12
Each Leg
https://www.youtube.com/watch?v=5WEELlQuiXU&feature=youtu.be
Leg Extensions
5
15
https://www.youtube.com/watch?v=482SsNaujWc&feature=youtu.be
DB Goblet Squats
6
10
https://www.youtube.com/watch?v=gGEsNjFrqug&feature=youtu.be
Rope Cable Pull Through
5
15-20
Each Leg
https://www.youtube.com/watch?v=irO-ndiaIug&feature=youtu.be
Single Leg Hip Thrust
5
12
Eac leg
https://www.youtube.com/watch?v=Kmi7NEXoFK8&feature=youtu.be
Elevated Romanian Dead
6
10-12
https://www.youtube.com/watch?v=fU34BUBXKTg&feature=youtu.b
Cable Abductors
5
15
https://www.youtube.com/watch?v=K8Ya-U9sghk&feature=youtu.be
FireHydrants
5
10
Each Leg
https://www.youtube.com/watch?v=npDpRnBUDGs&feature=youtu.be
Seated Leg Curl
6
10 -12
https://www.youtube.com/watch?v=W7JBQzeDFQY&feature=youtu.be
DUmbell Lying Leg Curl
6
10 -12
https://www.youtube.com/watch?v=gb6RJHkz9f8&feature=youtu.be
Sumo . Barbell Deads
5
10
https://www.youtube.com/watch?v=exfWyhBLbRk&feature=youtu.be
T-Bar Squats
5
8 - 10
https://www.youtube.com/watch?v=TnY6po6b2w8&feature=youtu.be
Wide Stance Leg Press
5
15
Each Leg
https://www.youtube.com/watch?v=rUubcm8bPfc&feature=youtu.be
Glute Cable Kickbacks
5
15
https://www.youtube.com/watch?v=rUubcm8bPfc&feature=youtu.be
Single Leg Glute Bridge
6
20 - 35
https://www.youtube.com/watch?v=Kmi7NEXoFK8&feature=youtu.be
Pile Squats
5
10
https://www.youtube.com/watch?v=TeyQ49xMqLw&feature=youtu.be
Glute Kick Machine
4
15
Each Leg
https://www.youtube.com/watch?v=xlyHYDH3JFI&feature=youtu.be
DB Lunges
5
10 -12
Each Leg
https://www.youtube.com/watch?v=gpWlYN14L3k&feature=youtu.be
Barbell GoodMornings
6
15
https://www.youtube.com/watch?v=63ywoPwHHEs&feature=youtu.be
Barbell Squats
5
10
https://www.youtube.com/watch?v=jaUoAMz9oXM&feature=youtu.be
Glute Cable Pull Through
8
15 -20
https://www.youtube.com/watch?v=irO-ndiaIug&feature=youtu.be
Smith Machine Lunge
5
12
Each Leg
https://www.youtube.com/watch?v=UZ1H_wy0tso&feature=youtu.be
Single Leg Glute Bridge
6
20
https://www.youtube.com/watch?v=Kmi7NEXoFK8&feature=youtu.be
Barbell Hip Thrust
10
10
https://www.youtube.com/watch?v=g10VV2Wg4Iw&feature=youtu.be
Single Leg Hip Thrust
6
12
Each Leg
https://www.youtube.com/watch?v=Kmi7NEXoFK8&feature=youtu.be
Barbell Deadlift
4
12
https://www.youtube.com/watch?v=Z-98uDRvVQs&feature=youtu.be
Single Leg Dead Lift
5
12
Each Leg
https://www.youtube.com/watch?v=c3wGDxHxkXQ&feature=youtu.be
Romanian Deadlift
6
10 -15
5 sec pause rep
https://www.youtube.com/watch?v=fU34BUBXKTg&feature=youtu.be
Rope Cable Pull Through
5
20
https://www.youtube.com/watch?v=irO-ndiaIug&feature=youtu.be
Barbell Squats
10
10
https://www.youtube.com/watch?v=jaUoAMz9oXM&feature=youtu.be
Sumo DeadLift
6
10 - 12
https://www.youtube.com/watch?v=ih5cHQPiBz0&feature=youtu.be
Walking Lunges
5
15
https://www.youtube.com/watch?v=9wZdfGklvnU&feature=youtu.be
Elevated Cable Abductors
5
15 - 20
https://www.youtube.com/watch?v=Stj3PT6qmXg&feature=youtu.be
Seated Leg Curls
5
12 - 15
https://www.youtube.com/watch?v=W7JBQzeDFQY&feature=youtu.be
Lying Hamstring Curls
5
15 - 20
https://www.youtube.com/watch?v=gb6RJHkz9f8&feature=youtu.be
Db Goblet Squats
6
10
https://www.youtube.com/watch?v=T0henD_97ds&feature=youtu.be
Bulgarian Split Squat
5
12 - 15
https://www.youtube.com/watch?v=oQ0LvtDrZdA&feature=youtu.be
Rope Cable Pull Through
5
15 - 20
https://www.youtube.com/watch?v=irO-ndiaIug&feature=youtu.be
Glute Cable Kickback
6
15
https://www.youtube.com/watch?v=rUubcm8bPfc&feature=youtu.be
Barbell Goodmornings
5
10 -15
https://www.youtube.com/watch?v=63ywoPwHHEs&feature=youtu.be
Barbell Hip Thrust
10
10
https://www.youtube.com/watch?v=g10VV2Wg4Iw&feature=youtu.be
Single Leg Hip Thrust
7
10
Each Leg
https://www.youtube.com/watch?v=Kmi7NEXoFK8&feature=youtu.be
Wide Stance Leg Press
6
10-12
https://www.youtube.com/watch?v=YU0sWZoT4pQ&feature=youtu.be
T-Bar Squat
4
10
https://www.youtube.com/watch?v=TnY6po6b2w8&feature=youtu.be
Reverse Lunge
4
10
Each Leg
https://www.youtube.com/watch?v=PKC9h5K1vfs&feature=youtu.be
Barbell Goofmornings
4
12
https://www.youtube.com/watch?v=63ywoPwHHEs&feature=youtu.be
Glute Kickbacks
5
12 - 15
https://www.youtube.com/watch?v=rUubcm8bPfc&feature=youtu.be
Barbell Squats
10
6 - 8
https://www.youtube.com/watch?v=jaUoAMz9oXM&feature=youtu.be
Single Leg Glute Raise
10
6-8
https://www.youtube.com/watch?v=K8Ya-U9sghk&feature=youtu.be
Bulgarian Split Squat
5
10 -12
https://www.youtube.com/watch?v=oQ0LvtDrZdA&feature=youtu.be
151 records

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