today's game plan: build those GLUTES! i'm sharing all my secrets. workout details:
5-10 min warm up on stationary bike (while listening to ariana grande okkk)
dynamic stretches:
frog slide 8 reps
straight-leg slides 8 reps per side
straight-leg thread the needle 8 reps per side
lumbar rotation stretch 8 each way
mid back stretch 8 reps
RDL 3 x 12
smith machine sumo squat 3 x 10-12
superset of:
A1. dumbbell squat with forward lean 2 x 15
A2. walking lunges 2 x 15 per side
superset of:
B1. lying leg curl 2 x 12
B2. seated leg curl 2 x 8 + 4 pulse reps
hip abduction 2 x (10+10 reps)
static stretches
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