Squats (4x8) superset w/ Jump Squats (4x12)
Make sure you use a heavier weight then usual, again just experiment with a weight were u can get all the reps out, the idea is to go a little bit heavier than usual. These squats MUST go nice and deep none of this half squat business! and at a slow tempo, be sure to push through your heels. Straight after this rack up and get into some jump squats, nothing to complicated but it will get your heart rate up.
Lunges (4x10) superset w/ Jump Lunges (4x20)
You can do these walking or standing or with a barbell or dumbbells, I prefer to do them walking around the gym and interrupt everyone else workout haha. I don't do lunges as often as a should but recently I've been doing them more and I've been feeling it the morning after and usually the day after that. Drop the weight and go straight into some jump lunges, also remember it is 10 reps per leg so it's pretty much 20 reps all up for both exercises.
Glute Ham Raise (4x12)
Hop on the apparatus you see below, all gyms should have one and if for some reason it doesn't ill show you an alternative to this exercise (here) anyway grab a 10kg or 20kg plate, hold it to your chest and hop on the machine, make sure you adjust it to a comfortable height, I usually set it up so that the pads are quiet high up on mu quads just under hip level, if you adjust it too high sometimes you can squish your doodle on the bar in the middle so be careful. Your back should be straight and not hunched over and rep it out nice and slow, flexing at the end.
Calf Raises (4x15-12)
You can do these ones seated or standing, isn't gonna add to the pain in your ass muscles but a good exercise none the less.
Box Jumps (3x10)
Finish off the workout with some box jumps, try go as high as you can and it will add some sexy explosive muscle fibres to your legs to help you jump higher and run faster and will help destroy the rest of your butt
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