GLUTES & HAMSTRINGS

⚡ WU

400m

10 Leg Swings (front/side)

10 Hip Rotations

10 Dynamic Hamstring Stretch

10 Deep Squats

10 Knee to floor

10 Adductor dips

10 Walking Lunges (each leg)

🏋WORKOUT

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

2️⃣ DB Romanian Deadlift - 12×3

3️⃣ SUPERSET

• KB Goblet Squat - 12×3

• DB Bulgarian Split Squat - 10/leg × 3

4️⃣ SUPERSET

• DB Sumo Squats - 12×3

• Hamstrings Curls - 12×3

5️⃣ Calf Raises - 25×3

🔥 FINISHER

×3

• DB Walking Lunges - 20 steps total

• KB Swings - 15 reps