GLUTES & HAMSTRINGS

🔥 WU

-10 Leg swings

-15/leg Dynamic Hamstring Stretch

-30s Deep squat hold to Knee to floor

-10 Bodyweight Squats

-1'Machine / Jump Rope

🏋️ STRENGTH

1️⃣SUPERSET 1

•BB Back Squat — 8x5

•BB RDL 10x4

2️⃣SUPERSET 2

•BB Hip thrust — 10x4

•DB Bulgarian Split Squat — 10x4

💪 SHAPE & TARGET

3️⃣ DB Ham Curls 12x3

4️⃣ KB Deficit Sumo Squats 12x3

5️⃣ DB Goblet Squats pulse 15x3

FINAL BURN 🔪

-15 DB Box step ups

-20 DB Calf Raises

-30 Jump Squats