GLUTES & HAMSTRINGS
- nayansandra15
- Oct 6
- 1 min read
⚡ WU
1' Machine
10 Leg Swings (front/side)
10 Dynamic Hamstring Stretch (each leg)
10 Deep Squats
10 Knee to Floor Lunges
10 Glute Bridges (2s hold)
10 Walking Lunges (each leg)
🦵 WORKOUT
1️⃣ BB Back Squat - 8,6,5,5,5 (progressive load)
2️⃣ BB RDL - 10×4
3️⃣ DB Bulgarian Split Squat - 12×3 each leg
(Keep chest upright)
4️⃣ DB Hamstring Curls -15×3
5️⃣ DB Walking Lunges - 12×3 each leg
6️⃣ Calf Raises - 25×3
FINISHER
×3
15 Glute Bridges Pulse
20 KB Swings
30s Wall Sit
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