09/19 | Glutes - Synergy180

WOD 09/19 | Glutes

All together

Ascending PYRAMID (Increase the weight and decrease the reps for each set) (5-7 seconds off to change weight)

Set 1 (45 seconds)- light weight: 12-16 reps

Set 2 (40 seconds) – light/medium weight: 10-12 reps

Set 3 (35 seconds) – medium weight: 8-10 reps

Set 4 (30 seconds) – heavy weight: 4-6 reps

Dumbbells/bodyweight

DB swings

Romanian deadlift (slow pace)

Side lying clamshells (switch halfway)

Single leg glute bridges (switch halfway)

180 jump squats (bodyweight)

Lunge matrix

High knees to tuck jumps (bodyweight)

Single leg deadlift (right)

Single leg deadlift (left)

Finisher: Coaches Choice