1/6 Glutes, Hamstrings, Abductors [CHALLENGE Wk1/Day 4]

[Challenge week 2/day 4] Happy Thursday! 1/6 Training Day Overview: Suggested accessory equipment: large loop band, glute loop band. Warm up and activation: foam roll, 10 mins on treadmill and/or lower body warm up routine from app. 1. Back Squat: 3S/8-10R + drop set on the last set [+1-2 warm up sets] Compound Set: 2. Hip Thrust: 5S/6-8R [3 second hold at the top/shortened position of each rep] 3. Banded Dumbbell Romanian Deadlift: 5S/8-10R [3 second pause at the bottom/lengthened position of each rep] Compound Set: 4. Lying Leg Curl: 4S/6-8R drop 8-10R [2 second pause at the top/shortened position of each rep on the first 6-8R, steady tempo on the drop set] 5. Dumbbell Good Morning: 4S/8-10R [2 second pause at the bottom/lengthened position of each rep] Compound Set: 6. Dumbbell Deficit Sumo Squat: 3S/21R [7R from full deficit to halfway, 7R from halfway to top, 7R full reps] 7. Banded Abductions + Banded Lateral Shuffles: 3S/30 seconds abductions + 30 seconds lateral shuffles. Burnout Challenge: Feet Elevated Banded Glute Bridge: 1S/F [keep track of number of reps or time, be consistent with what you choose to track]