GLUTES FROM OLYMPUS

KB Single Leg Stiff Deadlifts L/R
4 sets x 10 reps (3-0-1-0) rest 45 seconds
(3 sec lower - 0 - 1 sec lift - 0 )
use kettlebells or dumbbells

Stop Reverse Cowgirling that leg abductor machine. It's just not right.

A week on machines makes you weak. Keep it simple. Keep it challenging.

Get off your asses and try and do most of your exercises standing up.

Your body will be better for it.