great glute and hamstring exercise
1.Single-Leg Prisoner Back Extension
(took this tip from Bret Contreras)an amazing more advanced move, that i love giving my female clients. you don't need to add weight in the beginning, since this is one legged, you will really feel it in your hamstring and Glutes. squeeze the Glutes on each rep as hard as you can, for 1 sec count. crazy burn, go for any where from 1-3 sets of 10-20 reps. once you can easily get 3 sets of 12+ reps, time for adding weight good luck girls! 😄
