Glutes & Legs

Warm up
Mobility drill
Bw squat
Mobility glute activation

BB Hip Thrust (5 risers) - iso hold last rep seated heavy band hip abdct 20-25x
135 x 15 warm up
165 x 12
185 x 10
205 x 8
185 x 10
165 x 12
135 x 20 - finisher

Focused on full ROM- butt touching ground

BB Back Squat / V up hold 20 -30 breaths
3x80lbs x 8 - paused bottom - heavy sets!

BW Bulgarian Split Squat/ side plank hold
3x12@each /3x20-30 breaths @each

Leg Press (feet shoulder width-toes pointed straight fwd)
70lbs x 15- light
80lbs x 12- heavy
80lbs x 12 - heavy

Lying Leg Curl
4x55lbs x 12 (last set moved down to 52.5-50lbs)

Leg Extension / BW One Leg RDL
60lbs x 15-light / 15@each
3x65lbs x 12-good weight /15@each

One Leg 45° Hyper Ext
3x15@each