Glutes & Hammies

Warm-Up Set: This will consist of one or two sets. The weight should be light enough that it doesn’t fatigue the muscle, but heavy enough to activate it and help establish a strong mind-muscle connection. Aim for 12–15 reps. Top Set / Working Set: This is the primary stimulus placed on the muscle. These sets should follow a progressive overload approach from week to week. Work within the prescribed rep range using the heaviest weight you can while maintaining proper form.