Lawd Have Mercy

Exercise 1

Dumbbell Lunge

Equipment: Dumbbells, Full Gym

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4 Sets

12 Reps

30s Rest

Exercise 2

Dumbbell Lateral Step Up

Equipment: Dumbbells, Full Gym

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4 Sets

12 Reps

30s Rest

Exercise 3

Dumbbell Step-Up

Equipment: Bench, Dumbbells, Full Gym

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4 Sets

12 Reps

30s Rest

Exercise 4

Dumbbell Sumo Squat

Equipment: Dumbbells, Full Gym

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4 Sets

12 Reps

30s Rest

Exercise 5

Dumbbell Reverse Lunge

Equipment: Dumbbells, Full Gym

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4 Sets

12 Reps

30s Rest

Exercise 6

Barbell Glute Bridge Two Legs on Bench

Equipment: Barbell, Full Gym

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4 Sets

12 Reps

30sec Rest

Exercise 7

Barbell Hip Thrusts

Equipment: Barbell, Full Gym

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4 Sets

12 Reps

30s Rest

Exercise 8

Barbell Sumo Squat

Equipment: Barbell, Full Gym

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4 Sets

12 Reps

30s Rest

Exercise 9

Barbell Glute Bridge

Equipment: Barbell, Full Gym

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4 Sets

12 Reps

30s Rest

Exercise 10

Romanian Deadlift

Equipment: Barbell, Full Gym

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4 Sets

12 Reps

30s Rest

Exercise 11

Good Morning

Equipment: Barbell, Full Gym

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4 Sets

12 Reps

30s Rest

Exercise 12

Sumo Deadlift

Equipment: Barbell, Full Gym

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4 Sets

12 Reps

30s Rest

Exercise 13

Resistance Band Toe Touch

Equipment: Full Gym, Resistance Band

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4 Sets

12 Reps

30s Rest

Exercise 14

Banded Standing Glute Kickback

Equipment: Full Gym, Resistance Band

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4 Sets

12 Reps

30s Rest

Exercise 15

Standing Hip Abduction

Equipment: Full Gym, NO EQUIPMENT

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4 Sets

12 Reps

30s Rest

Exercise 16

Banded Seated Hip Abduction

Equipment: Full Gym, Resistance Band

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4 Sets

12 Reps

30s Rest

Exercise 17

Bridge Hip Abduction

Equipment: Full Gym, NO EQUIPMENT

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4 Sets

12 Reps

30s Rest

Exercise 18

Banded Fire Hydrant

Equipment: Full Gym, Resistance Band

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4 Sets

12 Reps

30s Rest

Exercise 19

Banded Glute Kickbacks

Equipment: Full Gym, Resistance Band

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4 Sets

12 Reps

30s Rest

Exercise 20

Banded Donkey Kicks

Equipment: Full Gym, Resistance Band

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4 Sets

12 Reps

30s Rest

Exercise 21

Banded Single Leg Glute Bridge

Equipment: Full Gym, Resistance Band

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4 Sets

12 Reps

30s Rest

Exercise 22

Banded Glute Bridge

Equipment: Full Gym, Resistance Band

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4 Sets

12 Reps

30s Rest

Exercise 23

Band Side Lying Clam

Equipment: Full Gym, Resistance Band

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4 Sets

12 Reps

30s Rest

Exercise 24

Standing Hip Extension

Equipment: Full Gym, NO EQUIPMENT

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4 Sets

12 Reps

30s Rest

Exercise 25

Cossack Squat

Equipment: Full Gym, NO EQUIPMENT

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4 Sets

12 Reps

30s Rest

Exercise 26

Single Leg Bridge

Equipment: Full Gym, NO EQUIPMENT

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4 Sets

12 Reps

30s Rest

Exercise 27

Wall Sit

Equipment: Full Gym, NO EQUIPMENT

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4 Sets

12 Reps

30s Rest

Exercise 28

Duck Walk

Equipment: Full Gym, NO EQUIPMENT

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4 Sets

12 Reps

30s Rest

Exercise 29

Side Bridge Hip Abduction

Equipment: Full Gym, NO EQUIPMENT

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4 Sets

12 Reps

30s Rest

Exercise 30

90/90 Hip Stretch

Equipment: Full Gym, NO EQUIPMENT

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4 Sets

12 Reps

30s Rest

Exercise 31

Frog Pose

Equipment: Full Gym, NO EQUIPMENT

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4 Sets

12 Reps

30s Rest

Exercise 32

Hip Extension On Bench

Equipment: Bench, Full Gym, NO EQUIPMENT

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4 Sets

12 Reps

30s Rest

Exercise 33

Frog Pump

Equipment: Full Gym, NO EQUIPMENT

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4 Sets

12 Reps

30s Rest

Dumbbell Lunge

Dumbbell Lateral Step Up

Dumbbell Step-Up

Dumbbell Sumo Squat

Dumbbell Reverse Lunge

Barbell Glute Bridge Two Legs on Bench

Barbell Hip Thrusts

Barbell Sumo Squat

Barbell Glute Bridge

Romanian Deadlift

Good Morning

Sumo Deadlift

Resistance Band Toe Touch

Banded Standing Glute Kickback

Standing Hip Abduction

Banded Seated Hip Abduction

Bridge Hip Abduction

Banded Fire Hydrant

Banded Glute Kickbacks

Banded Donkey Kicks

Banded Single Leg Glute Bridge

Banded Glute Bridge

Band Side Lying Clam

Standing Hip Extension

Cossack Squat

Single Leg Bridge

Wall Sit

Duck Walk

Side Bridge Hip Abduction

90/90 Hip Stretch

Frog Pose

Hip Extension On Bench

Frog Pump

Related Workouts

Barbell Free Weights Workout

The 300 Workout

5 Min Total Abs Workout

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