GLUTE & HAMSTRING

WU

-Deep squat to knee to floor x 10

-Glute bridges x 21

-Hand to toe walk 40m

-leg swings x 10

-Light Romanian deadlifts x 7

Compound Strength (Glutes & Hamstrings):

• BB Back Squat 12, 10, 10, 8

• BB Romanian Deadlifts 12, 10, 10, 8

• Walking Lunges 20m x4

• Kettlebell Swings 15x4

Isolation & Emphasis (Glute & Hamstrings)

• BB Hip Thrust 12, 10, 10, 8

• Medball Hamstring Curls 15x3

Accessory Work:

• Deficit Calf Raises 25x3

AMRAP 7’

-Burpees 7

-Jump Squats 7

-High knees 7