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:

Simple sets:

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.