GLUTES & HAMSTRINGS

🔥 WU

2' Machine

10 WG Stretch

10 Deep Squats

10 Leg Swings (front & lateral)

10 Glute Bridges

10/side Banded Lateral Walks

10/side Single-Leg RDL Reach

🏋️ STRENGTH

1️⃣ PRIMARY LIFT

Back Squat - 8,6,5,5,5

[Tempo: 3-1-1]

2️⃣ SUPERSET

[×3]

• RDL (DB) - 10 reps

• Walking Lunges - 10/side

3️⃣ UNILATERAL FOCUS

• Bulgarian Split Squat - 10x3

4️⃣ TRI-SET

[×3]

Box Step-Ups - 10/side

Hamstring Curl (ball / machine) - 12

Standing Calf Raises - 15

🔥 FINISHER

×3

DB Thrusters - 12

Wall Sit - 30s