W5/D3 - Lower Body (Glutes & Hamstring Focused)

A. Warm-up x 3 sets A1. Standing twists x 10 reps A2. Air squats x 10 reps A3. Bodyweight reverse lunges alternating x 10 reps (5/side) A4. Banded glute bridges x 10 reps B. 3 sets B1. Smith Machine (or regular barbell) Hip Thrust *Find a 10 rep max *Take a few attempts to see how heavy you can go for 10 reps (with good form & full lockout) **Rest 90 secs between attempts C. 2 Sets C1. Smith Machine (or regular barbell) 1 & ¼ Hip thrust x 10 reps *Rest 90 seconds between sets **Drop weight from your 10RM for these and really focus on the glute squeeze D. 4 Sets D1. Smith Machine (or regular barbell) stiff legged deadlift x 12-14 reps *Rest 1 min between sets *Try for the same weight as week 3 but add 1-2 reps each set E. 3 Sets E1. Dumbbell bulgarian split squat x 10/side *Rest 60-90 seconds between sets *Use a low box/step or stack plates F. 4 Sets F1. Lying machine hamstring curl 1 x 20 1 x 15 1 x 12+ dop 10 1 x 10+ drop set 10 *Rest 45 sec between sets G. 3 Sets (Glute Circuit) G1. Dumbbell RDL x 12 reps G2. Dumbbell frog pumps x 20 reps G3. Lateral monster walks with mini band x 15/side *Rest 90 seconds between sets