Warm up and activate glutes before commencing this workout. This is a gym based lower body workout predominantly using the olympic bar. This is a heavier leg session which we advice repeating once a week over a month period, to try to improve on weights used or reps completed.
Do a warm up set of 20 squats using just the bar before commencing below:
4 x 10 1 and 1/2 Squats
3 x 10 Reverse lunges per leg
3 x 12-15 Good mornings per leg
3 x 12-15 Curtsey lunges per leg
3 x 15 Romanian Deadlifts
3 x 15 Glute bridges (last rep of each set hold for 10 seconds at the top)
Thoroughly cool down and stretch after workout.