ABCDEFGHIJKLMNOPQRSTUVWXYZ
1
Jerri Program
2
3
LEGS & GLUTES
4
5
BLOCK 1
6
WEEK 1 & 2Week 1Week 1Week 2Week 2Notes:
7
Warm Up & Movement Prep
8
Exercise:Reps:Weight:Reps:Weight:
9
10
Superset no. 1: 3x sets
11
A. Banded Smith Machine Squats
1212
12
B. Banded Dumbell Hip Thrusts
1515
13
60 seconds rest b/w sets
14
15
Superset no. 2: 3x sets
16
A. Split Squats8/leg8/leg
17
B. Weighted Sumo Squat Hold
60 seconds15
18
60 seconds rest b/w sets
19
20
Circuit no. 1: 3x sets
21
A. Walking Lunges
45 sec/leg45 sec/leg
22
B. Heavy Donkey Kicks
20/leg20/leg
23
C. Banded Clamshells
20/leg20/leg
24
45 seconds rest b/w sets
25
26
27
28
29
30
31
32
33
34
35
36
37
38
39
40
41
42
43
44
45
46
47
48
49
50
51
52
53
54
55
56
57
58
59
60
61
62
63
64
65
66
67
68
69
70
71
72
73
74
75
76
77
78
79
80
81
82
83
84
85
86
87
88
89
90
91
92
93
94
95
96
97
98
99
100