Hi Friends!
I missed you all, very happy to be back in action on the YouTube game!

During the video I talk and give description of each exercise as well as take you though my post workout meal and how to make my famous protein ice-cream using the Vital Performance NEW protein powder! It is AMAZING, I will link it below!

LINKED HERE: http://tracking.vitalproteins.com/SH2EJ

The workout will be listed below for you to follow along!
sets & reps! ENJOY!

THE WORKOUT:

3 sets of each - 20 reps of banded kick back on each leg, 15 reps lunges on each leg.
#1. banded kick backs
superset with...
#2. body weight curtsy lunges on a higher platform


3 sets of each - 12-15 reps on dead lift, 20 reps of hypers.
#3. straight leg dead lift with a SQUEEZE at the top of the movement
superset with...
#4 reverse banded hyper with a hold


4 sets TOTAL of hip thrust, do what you can for reps. Heavier weight I drop the reps, lighter weight I up the reps for more volume.
#5 hip thrust, starting heavy and working my way down in weight, I end with a superset! (you can see how I do this in the video)


3 sets, 15 reps per leg of glute kick backs.
#6 weighted glute kick back on the reverse hyper machine.


4 sets TOTAL of reverse hack squat, do what you can for reps. Heavier weight I drop the reps, lighter weight I up the reps for more volume.
#7 reverse hack squat
LAST SET END WITH HIGH VOLUME BANDED REVERSE HACK SQUAT LIKE I SHOWED IN THIS VIDEO! DO AS MANY AS YOU CAN UNTIL FAILURE!

3 sets, 12 reps, push yourself!
#8 wide stance belt squat, if your gym does not have this machine you can do a goblet squat, a regular barbell squat or even a smith machine squat!

ENJOY!