GLUTES & HAMSTRINGS

🔥WU

1' Machine

Leg swings - 10 each direction

Walking lunges - 10 each leg

Glute bridges - 15

Lateral walks - 12 each

BW squat w/ pause - 10

🦿STRENGTH BLOCK

1️⃣ Barbell Back Squat - 4×8

Controlled eccentric (2 sec down)

🤝SUPERSET BLOCK [×3]

2️⃣ Superset 1

- DB Bulgarian Split Squat - 10 each leg

- BB Walking Lunges - 10 each leg

3️⃣Superset 2

- BB RDL - 10

- DB Step-Up on Flat Bench - 12 each side

4️⃣Superset 3

- Goblet Squat (DB/KB) - 12

- Sumo Squats (DB/KB) - 15

5️⃣Standing DB Calf Raises - 20 reps

☄️POWER FINISHER

×2

- BB Squat Jump (light bar or BW) - 8

- KB Thrusters - 10

- KB swings - 15