Harley Quinn(DB/BB)
This is heavy glute and hamstring focus
Harley Quinn is an Olympic level gymnast. This workout would be power and speed then control. All the reps are paced as 1-1-2-0. What does that mean? 1 second contraction, 1 seconds isometric hold, 2 second lengthen, and no wait to start the next rep. (ie. bicep curl: 1 second elbow flex to bring hand to shoulder, 1 second hold at the top, 2second lowering, immediately start the next rep.)
1). Hip Thrust (go light) 4 sets 15-20 reps
Abductions 3 sets of 10 reps
Sumo Squat 4 sets 12-15 reps
Banded Hamstring or Hamstring Sliders 2 sets of 8-10
KOT Calf Raise 3 sets 12-15 reps
V-Ups 2 sets of 15-20 reps