Lower body â posterior chain and glutes

Standard

Warm-up

Bike indoor View exercise

Easy warm-up for around 90 seconds to raise body temperature without creating fatigue.

Set 1: 1 minute

Glute Bridge View exercise

Perform controlled repetitions to activate the glutes before hip-hinge exercises.

Set 1: 12 - 15 Repetitions

Straight Leg Deadlift View exercise

Warm-up sets only: gradually increase the load while maintaining a clean hip-hinge pattern. They do not count as working sets and do not trigger progression. Read more

Warm-up sets only: gradually increase the load while maintaining a clean hip-hinge pattern. They do not count as working sets and do not trigger progression.

Set 1: 5 - 8 Repetitions Rest time : 45 seconds

Set 2: 5 - 8 Repetitions Rest time : 30 seconds

Standard

Main

Straight Leg Deadlift View exercise

Aim for strong hamstring tension while keeping the back neutral and the bar close to the legs. Warm-up sets are already included in the warm-up; only the three working sets count toward progression. Stop the descent when pelvic or back position begins to deteriorate. Read more

Aim for strong hamstring tension while keeping the back neutral and the bar close to the legs. Warm-up sets are already included in the warm-up; only the three working sets count toward progression. Stop the descent when pelvic or back position begins to deteriorate.

Set 1: 6 - 10 Repetitions Rest time : 2 minutes

Set 2: 6 - 10 Repetitions Rest time : 2 minutes

Set 3: 6 - 10 Repetitions Rest time : 2 minutes

Hack Squat Machine View exercise

Use the machine's stability to accumulate training volume for the thighs. Use a controlled range of motion that remains comfortable for the knees and pelvis. Read more

Use the machine's stability to accumulate training volume for the thighs. Use a controlled range of motion that remains comfortable for the knees and pelvis.

Set 1: 8 - 12 Repetitions Rest time : 2 minutes

Set 2: 8 - 12 Repetitions Rest time : 2 minutes

Set 3: 8 - 12 Repetitions Rest time : 1 minute

Dumbbell Goblet Bulgarian Split Squat View exercise

Train one leg at a time to complement the glute and thigh volume. Use light support if needed for stability without turning the exercise into a balance drill. Read more

Train one leg at a time to complement the glute and thigh volume. Use light support if needed for stability without turning the exercise into a balance drill.

Set 1: 8 - 12 Repetitions Rest time : 1 minute

Set 2: 8 - 12 Repetitions Rest time : 1 minute

Set 3: 8 - 12 Repetitions Rest time : 1 minute

Superset

Main

Do each exercise back to back without resting between them. Rest after completing the pair.

Hamstring Curl Machine View exercise

Control the return phase and keep the hips stable to target the hamstrings without compensating through the lower back.

Set 1: 10 - 15 Repetitions

Set 2: 10 - 15 Repetitions

Set 3: 10 - 15 Repetitions

Chain without rest

Low pulley hip abduction View exercise

Keep the pelvis facing forward and use a controlled range of motion. This work complements glute development without substantially increasing overall session fatigue. Read more

Keep the pelvis facing forward and use a controlled range of motion. This work complements glute development without substantially increasing overall session fatigue.

Set 1: 12 - 20 Repetitions Rest time : 1 minute

Set 2: 12 - 20 Repetitions Rest time : 1 minute

Standard

Main

Seated Calf Raise Machine View exercise

Use a full, controlled range of motion with a pause at the bottom to avoid bouncing repetitions.

Set 1: 12 - 20 Repetitions Rest time : 1 minute

Set 2: 12 - 20 Repetitions

Standard

Main

Pallof Press View exercise

Complete the core work with measurable resistance. Keep the pelvis and chest facing forward and resist rotation without holding your breath. Read more

Complete the core work with measurable resistance. Keep the pelvis and chest facing forward and resist rotation without holding your breath.

Set 1: 10 - 15 Repetitions Rest time : 1 minute

Set 2: 10 - 15 Repetitions Rest time : 1 minute

Set 3: 10 - 15 Repetitions

Standard

Cool-down