Lower body gym workout w wall balls HIIT work

This is a lower body workout at the gym. I worked in some Wall balls for HIIT just for you because if this is your only workout for the day and I want to get your heart rate UP!  

Exercise 1 
I started with squats on the Smith machine
2 Warm up sets at a light weight to get stretched out..
Then followed it with 4 main sets of 12 reps each at a medium to heavy weight.
Remember to get as low as you can to 90 degrees without compromising your form. Squat like you're sitting into a chair, feet about hip width apart or little more, engage your core, and come back up.
You can do these with a barbell as well. I like the Smith because you can add more weight and feel a little more confident you won't drop the weight. But, of course, if you're at all concerned, use a spotter.

Exercise 2
Finished this with Leg Presses: 1 set of 15 - 20 finishers at a medium to heavy weight
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Exercise 3
Next up are glute thrusters. Use a barbell weight you are comfortable with but try to go as heavy as you can. Use a pad to balance the barbell on your hips. Squeeze at the top.
3 sets of 10 reps

Exercise 4
Now let's get your heart rate up even more ! Wall balls will do that for you.
1 set of 10 will do the trick. Don't worry, we'll be back for more.

Exercise 5 ​
The fifth exercise is Romanian Dead Lifts. Great for the hamstrings and the lower back muscles. I use a heavy barbell. You could also do these with the preset weighted barbells with a weight that is heavy but doesn't compromise your form. Remember to keep your back straight, shoulders engaged and pulled back at top. Hinge at the hip, and sit back into it, take bar just under knees, then come back up.
2 warm up sets of 10
3 sets x 5 reps at 80 % of max, or  heavy.
1 sets at 90 % of max (or just a tad heavier. This is what I did, you can keep it at same weight as above or what you are comfortable with)

​Exercise 6
Gimme a set of wall balls
1 set x 10 I like to use a 12 lb ball. You can use that or try for a 10 or 8

Exercise 7
​Glute Ham Raises
15 - 20 with or without weights (very light like 1-2 lb weights)) or a band like I used. Don't swing down too low or much past horizontal with your legs. You should focus on lifting/squeezing with your hamstrings to lift your body, engaging your glutes, squeeze at the top.
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Exercise 8
Gimme another set of wall balls
1 set x 10 I like to use a 12 lb ball. You can use that or try for a 10 or 8

Exercise 9
​Cable pull throughs.
3 sets x 12
Last exercise of the day. These will finish your leg and glute day at the gym. 

​Nice work !

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