Workout
Glute Focus
Medium 15 min
Equipment
BarbellBodyweightCable machineDumbbellPull-up bar
Plan
Warmup Warmup ~10 min 1 set
Warmup Warmup ~10 min
1 set
Activation
- Dumbbell Lunge 30s
- Rest 15s
- Lat Pulldown 10 reps
- Plank Hold 12 reps
Main Main 2 sets
Main Main
2 sets
Strength
- Barbell Squat 3× 8 reps
- Rest 1m
- Bench Press 3× 8 reps
- Rest 1m 30s
- Deadlift 3× 10 reps
Finisher
3 rounds- Pull-ups 8 reps
- Rest 20s
- Romanian Deadlift 45s
Cooldown Cooldown 1 set
Cooldown Cooldown
1 set
Stretch
- Overhead Press 10 reps
- Walk it off 30s
- Barbell Row 1m