GLUTES & HAMSTRINGS

⚡️ WU

-1' machine

-10 Leg Swings (front & side)

-10 Deep Squats

-10 Walking Lunges

-10 Good Mornings

-10 BB Squats empty bar

🦵 WORKOUT

• Strength & Size

1️⃣ BB Back Squat - 5×5

2️⃣ BB RDL - 10×4 (3s slow eccentric)

• Balance & Stability

3️⃣ DB Bulgarian Split Squat -10×3

4️⃣ DB Step-Ups - 12×3 (controlled lowering)

• Shape & Burnout

5️⃣ DB Hamstring Curls - 12×4

6️⃣ Standing Calf Raises - 20×4

🔥 FINISHER

×3

20 DB Walking Lunges

15 Glute Bridges

10 Jump Squats