Legs
Bulgarian Split Squat (variation) – dumbbell in standing leg hand, fingertips, of opposite hand, placed on a support object
Single-Leg Deadlift (with a barbell)
Seated Leg Press (machine)
Walking Lunges (with dumbbells)
Seated Calf Press (Machine) – 25 reps x 3-4 sets
Cable Lunge (variation) – standing leg, raised, on plate
Cable Squat (variation) – heels raised on plate
Glute Specific
Back Extensions (machine)
Notes:
Unless otherwise specified, all exercises (involving weights) are 8 to 12 reps x 3 sets.
If you’re able to complete 12 reps, with perfect form, then increase weight.
If you are not able to complete 8 reps, with perfect form, then decrease weight.
Exercises without weights, some core exercises, and some HIIT exercise will be 15 reps