GLUTES & HAMSTRINGS

🔥 WU

1' Machine

10 Leg Swings

10 Knee to floor

10 Deep Squats

10 Glute Bridges (hold 2 s at top)

10 KB Romanian Deadlifts (light)

10 Reverse Lunges (each leg)

🏋️ WORKOUT

Strength & Hypertrophy

Superset A - Squat Dominant

1️⃣ BB Back Squat - 8×4 (3 s eccentric / 1 s pause / explode up)

2️⃣ DB Reverse Lunge - 10×4 per leg

Superset B - Hinge Dominant

1️⃣ BB Romanian Deadlift - 10×4

2️⃣ KB Swing - 15×4 (explosive hips)

Superset C - Unilateral + Core

1️⃣ DB Bulgarian Split Squat - 10×3 per leg

2️⃣ Plank with DB Drag - 10×3

Superset D - Calves + Stability

1️⃣ DB Standing Calf Raise - 15×3 (2 s top hold)

2️⃣ DB Sumo Squat Pulse - 15×3 (squeeze glutes at top)

☄️POWER FINISHER

3 rounds

• 10 KB Goblet Jump Squat

• 10 KB Front Rack Step-Up (alternate legs)

• 10 KB Thrusters