2/17 Glutes, Hamstrings, Abductors [CHALLENGE WK7/DAY4]

[Challenge Week 7/Day 4] Happy Thursday! 2/17 Training Day Overview: Suggested Accessory Equipment: glute loop band Warm Up: 10 min steady state walk or jog and/or lower body activation routine, Foam roll 1. Back Squat: 6S/2-4R [+2 warm up sets] 2. Hip Thrusts: 5S/10R [30 seconds rest between sets] Compound Set: 3. Landmine Romanian Deadlift: 3S/5R drop 10R [3 second pause at the bottom of each rep on your first 5 reps, steady tempo on your drop set] 4. Lying Hamstring Curls: 3S/5R drop 10R [3 second pause at the top of each rep on your first 5 reps, steady tempo on your last 10 reps] Compound Set: 5. Landmine Sumo Squat: 3S/8-10R [3 second eccentric each rep] 6. Abductor plank hold: 3S/30 seconds each side 7. Banded Bench Reverse Hyperextensions: 1S/1 minute 8. Burnout Challenge: Banded, Feet Elevated Glute Bridge: 1S/Failure [this is the last time you will revisit this burnout challenge during this split, push yourself to beat your time from weeks 1, 3, and 5.]