Use light moderate weight to get the most out of these workouts. Time over tension and slow and controlled movement, to keep the muscles in changed. Remember to stretch out after this workout to prevent injury and reduce soreness. -Kick Back and Crossovers 4 sets 15 reps each leg -Banded Squats 4 sets 15 reps -Machine Hip Thrusts 4 sets 8-12 reps -Single Legged Elevated Hip Thrusts 4 sets 12-15 reps each leg -Jumping Split Lunges 4 sets 20 reps each leg -RDLs 4 sets 8-10 reps -Single Leg Deadlift in Smith Machine 4 sets 10-12 reps -Smith Machine Lying Leg Press 4 sets 10-12 reps -Weighted Back Extensions 4 sets 10-15 reps https://youtu.be/bWwfcZ7H21E