Hamstrings & Glutes

ExerciseSetsReps
Lying Leg Curls415
Single Leg Russian Deadlifts415
Leg Press Machine Glute Press410
Glute Ham Raise312
Cable Pull Through312
Reverse Hypers312
Standing Calf Raise520

Quads & Hamstrings

ExerciseSetsReps
Weighted Barbell Squats415
Step Ups420
Leg Press (2 Sets feet wide, 2 Sets feet close)430
Alternating Lunges410
Lying Leg Curls425
DB Deadlifts415
Hip Abduction430
Hip Adduction430

Hamstrings & Quads

ExerciseSetsReps
Deadlifts520
Lunges512
Lying Leg Curls420
Good Mornigns415
Side Steps (treadmill 1 min. each side)--
Leg Ext420
Body Weight Squats420
Step Out Lunges410
Side Steps (treadmill 1 min. each side)--

Quads

ExerciseSetsReps
Leg Ext420
Leg Press (Heels Low, 2 Feet Together, 2 Apart)420
Weighted Reverse Lunges415
Body Weight Step Ups420
Seated Leg Curls410
Hip Abduction410
Front DB Squats420
Side Lunges420

Hamstrings

ExerciseSetsReps
Leg Ext420
Lying Leg Curls420
Front Squats415
Leg Press (2 Wide, 2 Close High Foot Position)420
Walking Lunges410
DB Deadlifts410
DB Squats (Wide Stance With Toes Out)420
Seated Leg Curls420

Quad, Hamstrings & Glutes

ExerciseSetsReps
Step Ups320
Mountain Climbers30
Curtsy Lunges315
Mountain Climbers30
Donkey Kicks320
Mountain Climbers30
Side Squats320
Mountain Climbers30
Hip Adduction330
Side Steps (1.5 Min Each Side)
Split Squats320
Side Steps (1.5 Min Each Side)

Quads & Calves

ExerciseSetsReps
Leg Extensions318
Deep Squats Wide Stance415
Hack Squats Narrow Stance315
Single Bulgarian Split Squat315
Single Leg Extensions415
Seated Calf Raises425

Full Lower Body

ExerciseSetsReps
Circuit One: Complete 3 Times
Squats20
Quick Leg Press20
DB Lunge10
Stiff-Legged DB Deadlift on BOSU15
Split Jumps25
Circuit Two: Complete 3 Times
Lying Leg Curl10
Adductor Maching10
Abductor Machine10
Glute Pulses20
Calf Raise20
Lying Leg Raises30

Full Lower Body

ExerciseSetsReps
Super Set
Leg Extensions55
Leg Curls55
Super Set
Reverse Hack Squats412
Walking Lunges412
Superset
Barbell Glute Bridge510
Straight Leg Dead Lift510
Reverse Hyper Extension420
Abductor Machine520
Seated Calf Raise320
Standing Calf Raise320

Quad, Hamstrings & Glutes

ExerciseSetsReps
Leg Extensions320
Lying Leg Curls320
Wide Stance Squats320
One Leg Squat/Jump315
Weighted Reverse Lunge315
DB Stiff Leg Deadlift320
One Leg Butt Press315
Cable/Butt Kick Backs315


Full Lower Body

ExerciseSetsReps
Wide Smith Machine Squats315
Seated Leg Curls320
Leg Extensions320
Glute Bridge on Leg Extension Machine320
Weighted Hypers320
Cable Pull Throughs315
Cable Pull Throughs320
Outer Thigh Machine320
Standing Calves Raises530

Quad, Hamstrings & Glutes

ExerciseSetsReps
Leg Extensions320
Jump Squats on Smith Machine315
Narrow Stance Squat320
Leg Curls320
Stiff Legs Deadlifts (Heels on Plates)320
Sumo Squats320
Single Leg Step Ups (Alternating)430
Glute Machine430


Hamstrings & Glutes

ExerciseSetsReps
Single Leg Glutes Press415
Reverse Hack Squat415
Cable Squats415
Stability Ball Body Weight Squats425
Glute Bridges415
Hyperextensions415
Cable Kickbacks420
Plie Squat Pulses420


Quads

ExerciseSetsReps
BB Reverse Lunge415
Kettle Bell Swing415
Single Leg Press415
Single Leg Extension415
Side Lunge415
Bulgarian Split Squat415
Squat Walks415

Full Lower Body

Exercisesetsreps
DB Shoulder Press35
Superset:
DB Upright Row55
DB Lateral Raise55
Alternating One Arm Cable Curl55
Seated Barbell Curls (lap curls)55
Superset:
DB Incline Curl or rope hammer curls55
Triceps Kickback55
Superset:
Overhead Rope extensions55
Machine dips/bench dips55
Russian Twists415
V-ups415

Full Lower Body

Exercisesetsreps
Superset:
Incline DB Press55
Incline DB Rows55
Superset:
DB Floor Presses55
Bent Barbell Row55
Superset:
Cable Flyes55
Wide Grip Pull downs55
Hyper extensions325
Hanging Knee or leg raises312
Planks (prone, left,right) 21min/side