Legs, Glutes and Abdominal Exercises

Legs and Glutes
clock (squat w/ lateral lunges): 3 sets/12-15 reps
single leg squat: 3 sets/12-15 reps/both legs
skies with barbell: 3 sets/12-15 reps/both sides
stiff-legged deadlift: 3 sets/12-15 reps
bent-over calf raises machine: 3 sets/12-15 reps/toes pointed straight, inward and outward/1 for each set



Abs
reverse plank w/ stability ball: 3 sets/30 seconds - 1 minute
alternating toe touch: 3 sets/30 seconds - 1 minute
standing cable crunch: 3 sets/15-30 reps


* only do weighted crunches to make you abdominal muscles thicker and pop out. If you do
not have a flat stomach, you are only going to make your waist thicker.