Legs And Glutes Day

Exercise 1

Deadlift

Equipment: Barbell, Full Gym

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4 Sets

20 Reps

1 min Rest

Exercise 2

Squat

Equipment: Barbell, Full Gym

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6 Sets

20 Reps

2 Rest

Exercise 3

Seated Leg Curl

Equipment: Full Gym, Machine

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3 Sets

20 Reps

1 min Rest

Exercise 4

Leg Extension

Equipment: Full Gym, Machine

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3 Sets

20 Reps

1 min Rest

Exercise 5

Romanian Deadlift

Equipment: Barbell, Full Gym

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3 Sets

20 Reps

1 min Rest

Exercise 6

Barbell Sumo Squat

Equipment: Barbell, Full Gym

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3 Sets

20 Reps

1 Rest

Exercise 7

Good Morning

Equipment: Barbell, Full Gym

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3 Sets

20 Reps

1 min Rest

Exercise 8

Dumbbell Rear Lunge

Equipment: Dumbbells, Full Gym

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3 Sets

20 Reps

1 min Rest

Exercise 9

Barbell Lateral Lunge

Equipment: Barbell, Full Gym

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3 Sets

20 Reps

1 min Rest

Exercise 10

Dumbbell Rear Lunge

Equipment: Dumbbells, Full Gym

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3 Sets

20 Reps

1 min Rest

Exercise 11

Upavistha Konasana

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

15 Reps

1 min Rest

Exercise 12

Thigh fly (Adductor Magnus Stretch)

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

15 Reps

1 min Rest

Exercise 13

Jump Squats

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

20 Reps

1 min Rest

Exercise 14

Wall Sit

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

45 Reps

1 mins Rest

Exercise 15

Bodyweight Box Squat

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

20 Reps

1 min Rest

Exercise 16

Dumbbell Step-Up

Equipment: Bench, Dumbbells, Full Gym

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3 Sets

20 Reps

1 mins Rest

Exercise 17

Resistance Band Toe Touch

Equipment: Full Gym, Resistance Band

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3 Sets

20 Reps

1 min Rest

Exercise 18

Reverse Lunge

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

20 Reps

1 min Rest

Exercise 19

Dumbbell Jump Squat

Equipment: Dumbbells, Full Gym

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3 Sets

20 Reps

1 min Rest

Exercise 20

Dumbbell Goblet Curtsey Lunge

Equipment: Dumbbells, Full Gym

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3 Sets

20 Reps

1 min Rest

Exercise 21

Butterfly Stretch

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

20 Reps

1 min Rest

Exercise 22

Barbell Lateral Lunge

Equipment: Barbell, Full Gym

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3 Sets

20 Reps

1 min Rest

Exercise 23

Hip Adduction Machine

Equipment: Full Gym, Machine

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3 Sets

20 Reps

1 min Rest

Exercise 24

Hip Abduction Machine

Equipment: Full Gym, Machine

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3 Sets

20 Reps

1 min Rest

Exercise 25

The Box Jump

Equipment: Bench, Full Gym, NO EQUIPMENT

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3 Sets

20 Reps

1 min Rest

Exercise 26

Sumo Deadlift

Equipment: Barbell, Full Gym

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3 Sets

20 Reps

1 min Rest

Exercise 27

Bridge Hip Abduction

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

20 Reps

1 min Rest

Exercise 28

Bodyweight Hip Thrust

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

20 Reps

1 min Rest

Exercise 29

Dumbbell Glute Bridge

Equipment: Dumbbells, Full Gym

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3 Sets

20 Reps

1 min Rest

Exercise 30

Kettlebell Deadlift

Equipment: Full Gym, Kettlebell

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3 Sets

20 Reps

1 min Rest

Exercise 31

Kettlebell Thruster

Equipment: Full Gym, Kettlebell

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3 Sets

20 Reps

1 min Rest

Exercise 32

Pelvic Tilt

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

20 Reps

1 min Rest

Exercise 33

Unilateral Bridge

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

20 Reps

1 min Rest

Exercise 34

Side Bridge Hip Abduction

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

20 Reps

1 min Rest

Exercise 35

Banded Donkey Kicks

Equipment: Full Gym, Resistance Band

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3 Sets

20 Reps

1 min Rest

Exercise 36

Banded Donkey Kicks

Equipment: Full Gym, Resistance Band

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3 Sets

20 Reps

1 min Rest

Exercise 37

Banded Fire Hydrant

Equipment: Full Gym, Resistance Band

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3 Sets

20 Reps

1 min Rest

Exercise 38

Fire Hydrant

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

20 Reps

1 min Rest

Exercise 39

Barbell Hip Thrusts

Equipment: Barbell, Full Gym

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3 Sets

20 Reps

1 min Rest

Exercise 40

Donkey Kicks

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

20 Reps

1 min Rest

Exercise 41

Plank Leg Lift

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

20 Reps

1 min Rest

Exercise 42

Arm Leg Raises

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

20 Reps

1 min Rest

Exercise 43

Barbell Single Leg Deadlift

Equipment: Barbell, Full Gym

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3 Sets

20 Reps

1 min Rest

Exercise 44

Dumbbell Single Leg Deadlift

Equipment: Dumbbells, Full Gym

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3 Sets

20 Reps

1 min Rest

Exercise 45

Side Lying Hip Adduction

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

20 Reps

1 min Rest

Exercise 46

Standing Hip Abduction

Equipment: Full Gym, NO EQUIPMENT

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