Day 1 – Lower body & booty

Workout

Hip Thrust Machine

Equipment: Full Gym, Machine

Hip Thrust Machine

4 Sets

12 Reps

Hip Thrust on The Leg Extension Machine

Equipment: Full Gym, Machine

Hip Thrust on The Leg Extension Machine

Smith Machine Hip Thrust

Equipment: Full Gym, Machine

Smith Machine Hip Thrust

Leg Press

Equipment: Full Gym, Machine

Leg Press

4 Sets

12 Reps

Glute Kickback Machine

Equipment: Full Gym, Machine

Glute Kickback Machine

Cable Donkey Kickback

Equipment: Cable, Full Gym, Resistance Band

Cable Donkey Kickback

3 Sets

15 Reps

Cable Hip Extension

Equipment: Cable, Full Gym, Resistance Band

Cable Hip Extension

Cable Hip Abduction

Equipment: Cable, Full Gym, Resistance Band

Cable Hip Abduction

3 Sets

15 Reps

Lever Side Hip Abduction

Equipment: Full Gym, Machine

Lever Side Hip Abduction

Squat on The Abductor Machine

Equipment: Full Gym, Machine

Squat on The Abductor Machine

4 Sets

20 Reps

Smith Machine Lunge

Equipment: Full Gym, Machine

Smith Machine Lunge

2 Sets

15 Reps

Ab Coaster Machine

Equipment: Full Gym, Machine

Ab Coaster Machine

3 Sets

15 Reps

Incline Treadmill

Equipment: Full Gym, Machine

Incline Treadmill

15 Rest

Pendulum Squat

Equipment: Full Gym, Machine

Pendulum Squat

Smith Machine Good Morning

Equipment: Full Gym, Machine

Smith Machine Good Morning

Smith Machine Squat

Equipment: Full Gym, Machine

Smith Machine Squat

Lever Assisted Single Leg Press

Equipment: Full Gym, Machine

Lever Assisted Single Leg Press

Hack Squats Machine

Equipment: Full Gym, Machine

Hack Squats Machine

Incline Treadmill

Equipment: Full Gym, Machine

Incline Treadmill

Leg Press

Equipment: Full Gym, Machine

Leg Press

Leg Curl

Equipment: Full Gym, Machine

Leg Curl

Leg Extension

Equipment: Full Gym, Machine

Leg Extension

Hack Squats Machine

Equipment: Full Gym, Machine

Hack Squats Machine

Lever Side Hip Abduction

Equipment: Full Gym, Machine

Lever Side Hip Abduction

Lever Side Hip Adduction

Equipment: Full Gym, Machine

Lever Side Hip Adduction

Leg Press Calf Raise

Equipment: Full Gym, Machine

Leg Press Calf Raise

Hack Squat Calf Raise

Equipment: Full Gym, Machine

Hack Squat Calf Raise

Hack Machine One-Leg Calf Raise

Equipment: Full Gym, Machine

Hack Machine One-Leg Calf Raise

Reverse Hyperextension Machine

Equipment: Full Gym, Machine

Reverse Hyperextension Machine

Smith Machine Good Morning

Equipment: Full Gym, Machine

Smith Machine Good Morning

Lever Single Leg Curl

Equipment: Full Gym, Machine

Lever Single Leg Curl

Lever Assisted Single Leg Press

Equipment: Full Gym, Machine

Lever Assisted Single Leg Press

Horizontal Leg Press

Equipment: Full Gym, Machine

Horizontal Leg Press

Lever Kneeling Leg Curl

Equipment: Full Gym, Machine

Lever Kneeling Leg Curl

Reverse Hack Squat

Equipment: Full Gym, Machine

Reverse Hack Squat

Seated Calf Press on Leg Press Machine

Equipment: Full Gym, Machine

Seated Calf Press on Leg Press Machine

Donkey Kick on Smith Machine

Equipment: Full Gym, Machine

Donkey Kick on Smith Machine

Lever Standing Hip Extension

Equipment: Full Gym, Machine

Lever Standing Hip Extension

Pendulum Squat

Equipment: Full Gym, Machine

Pendulum Squat

Dumbbell Cossack Squat

Equipment: Dumbbells, Full Gym

Dumbbell Cossack Squat

Barbell Hip Thrusts

Equipment: Barbell, Full Gym

Barbell Hip Thrusts

Smith Machine Good Morning

Equipment: Full Gym, Machine

Smith Machine Good Morning

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