GLUTES & HAMSTRINGS

⚡ 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)

1️⃣ BB Back Squat - 10,8,8,8,6 (progressively heavier)

2️⃣ BB Romanian Deadlift - 10×4

3️⃣ SUPERSET

• DB Deficit Reverse lunges - 12×3 each leg

• DB Goblet Squat - 12×3

4️⃣ SUPERSET

• DB Lying Hamstring Curls - 12×3

• KB Front-Rack Walking Lunge - 12×3

×3

-15 KB Swings

-20 Calf Raise

-40m Farmer’s Carry