Angry at my healing hamstring and sagging 45 year old glutes. Seems I lose a pound and it comes off my breasts and a$$. Tonight’s light glute work, all with ankle weights, all 20 reps (each side where applicable): standing—5 squat positions, 1 set each; pulse squat, 5 sets; 3 set circuits of bent-knee kickback, 90 degree kickback, straight-keg kickback, side kick; 3 sets banded straight-leg kickback; stomach on bench—3 sets alternating flutter kicks and toe taps (2 beats per rep); leaning over 90 degrees—3 sets each of 90 degree leg pulse and straight-leg kickbacks, 1 set 90 again fir good measure; kneeling—3 sets banded 90 degree pulses; 3 sets banded clams; 3 sets one-legged glute bridge.

FLEX FRIDAY POSE💪🏼💪🏼

315lbs x 3 rep then 275lbs x 5 rep bench.

WINTER 19 BIS AND TRIS Created by: coachmix TOTAL TIME: 2 hrs 30 mins EXERCISES: 8 SETS: 33 CARDIO: 30 mins DEC 14 2019 MUSCLES WORKED: Triceps, Quadriceps, Biceps, Abdominals TOTAL WEIGHT LIFTED 37,955 LBS.