Wed 10-9-13: B5F 10

Workout 10: Hip Dominant Lower Body

RDL
10 reps: 45,65,95,135
5 reps: 185,225,285,285,285

Bench Hip Thrust
10 reps: 65,115,155,165,175

Elevated Hamstring Ball Curl
3 sets of 15, 10lbs on hips

3 supersets of:
Alternating Side Lunge 10 reps each, last set Goblet style
KB: 16k, 16k, 20k
Elevated Ball Plank 1 min
10lb vest on hips

3 supersets of:
Timed Calf Raise
+10lb DB: 60 sec, 45 sec, 45 sec
Ball Crunch + 10 vest at chest 20 reps

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