GLUTES & HAMSTRINGS

⚡ WU

10 Leg Swings (front/side)

10 Dynamic Hamstring Stretch

10 Deep Squats

10 Knee to floor

10 Adductor dips

10 Walking Lunges (each leg)

1' Machine

🦵 WORKOUT

1️⃣ BB Back Squat - 8,8,6,5,5 (Heavy, progressive load)

2️⃣ BB R D L - 10×4 (3s slow eccentric)

3️⃣ DB Walking Lunges - 12×3 each leg

4️⃣ DB Step-Ups - 12x3 each leg

5️⃣ Deficit goblet squat - 12×3

6️⃣ DB Calf Raises - 25×3

🔥 FINISHER

×3

15 Jump Squats

20 KB swings

30s Wall Sit