GLUTES & HAMSTRINGS

🔥 WU

-30s Deep Squat Hold

-10 Leg Swings (front & side each leg)

-10 Bodyweight Squats

-10 Glute Bridges (hold 2s top)

-10 Walking Lunges

-1' Machine

🏋️ STRENGTH

1️⃣ BB Back Squat — 8,8,6,6,4

2️⃣ BB Romanian Deadlift -10×4

3️⃣ DB Walking Lunges -12×3

🔥 SCULPT & SHAPE

4️⃣ DB Bulgarian Split Squat - 10×3

5️⃣ DB Step-Ups (on bench/box) - 12×3

6️⃣ DB Calf Raises - 25×3

⚡️ FINISHER

x3

-20 Jump Squats (bodyweight)

-15 KB Goblet Squats

-10 KB Sumo Squats