Quads and Glutes 2.0

Hi Folks! Happy Holidays and Happy New Year! What better way to start off a new year than a grueling workout? :-) I posted a workout on FB yesterday, but this is another version of it..

1. Leg Extensions: 2 warm up sets 15 reps; 4 x 12-15 working sets

2. Seated Leg Press: 1 warm up 15 reps; 4 x 15 working sets

3. Super Set: 3 sets
Hack Squat 12 reps (increasing weight each set)
Walking Lunges (14/12/last set 30 reps just body weight)

4. Sideways One Leg Press: 15 reps per leg

5. Superset: 3 sets
Leg Press: 15 reps per leg
Glute flutter kicks (20-30 reps - 10-15 kicks per side)

6. Superset:
Glute Cable Kickbacks 3 x 12
Sumo Squats with heavy dumbbell 3 x 10 reps per side

7. Superset:
Smith Squats 3 x 12
Box Jumps (well jumps on a bench) 3 x 10

8. FST-7 Burnout for Quads: Leg Extensions (again)
7 sets x 12- 15 reps (30 secs rest between sets)

Slight changes, but changes nonetheless. :-) Enjoy!