GLUTES & HAMSTRINGS

🔥WU

10 Leg Swings

10 Knee-to-Floor Rotations

10 Glute Bridges (2s squeeze)

10 Bodyweight Good Mornings

10 Lateral Lunges

30s Plank

🦵🏽WORKOUT

☄️ POWER

[×3]

• KB Swings - 15

• Jump squats - 10

🏋 STRENGTH

1️⃣ BB Back Squat - 8×4

2️⃣ DB B-Stance RDL - 10×3

🤸 HYPERTROPHY

3️⃣ Superset A

[×3]

• DB Bulgarian Split Squat - 10/leg

• Walking Lunges - 10/leg

4️⃣ Superset B

[×3]

• DB Lying Leg Curl - 12

• BB Hip Thrust - 12 (hold 2s top , 3s eccentric)