As part of my OTA (Operation Tight Ass) plan, I am training glutes/lower body twice a week in preparation for the 2012 Emerald Cup. I'm focusing more on form and full contractions than I am on loading up the weights. I'm basically trying to tighten up and fine-tune, not add size. Tonight I changed it up a bit with some small tweaks that made a big difference. I'm definitely going to have a sore ass tomorrow!
Wide leg barbell squats - 6 sets/12
Lying Leg Curl - 6 sets/12
Leg Press (wide stance) - 6 sets/12
Precor Glute Extensions - 4 sets/12
I never use this machine and am not a huge fan of it, but I was really particular with my form and really made sure to isolate the glutes on the extension.