GLUTES & HAMSTRINGS

⚡ WU

1' Machine

10 Leg Swings (front & side)

10 Deep Squats

10 Knee to floor

10 Adductor dips

10 Walking Lunges (each leg)

🦵 WORKOUT

1️⃣ BB Back Squat - 8×5 (Heavy)

2️⃣ BB RDL - 10×4 (3s slow eccentric)

3️⃣ DB Sumo Squats- 10×4

4️⃣ DB Hamstring Curls - 3×12

5️⃣ DB/KB Goblet Squats - 12×3

6️⃣ Standing Calf Raises - 25×3

🔥 FINISHER

×3

15 Jump Squats

20 Mountain Climbers

30s Wall Sit