GLUTES & HAMSTRINGS
- nayansandra15
- Sep 8
- 1 min read
WU
1’
10 Deep squat
10 Knee to Floor
10 Glute Bridges
10 Walking Lunges
20 Pogo hopps
🦵 WORKOUT (Hypertrophy Focus)
1️⃣ Barbell Back Squat - 8,6,5,5,5 (progressive overload)
2️⃣ BB RDL - 10×4 (3s eccentric)
3️⃣ Bulgarian Split Squat - 3×10 each leg
4️⃣ Weighted Walking Lunges - 3×12 steps each leg
5️⃣ DB Hamstring Curls - 3×12
6️⃣ Standing Calf Raises - 25×3
🔥 FINISHER
• 3 rounds
10 Jump Squats
20 KB swings
30s Wall Sit
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