PRIMARY FOCUS: BUILDING STRENGTH AND HYPERTROPHY IN THE GLUTES, HAMSTRINGS, QUADS, AND ADDUCTORS BY OVERLOADING HIP AND KNEE EXTENSION THROUGH CONTROLLED, COMPOUND LOWER-BODY MOVEMENTS.

WARM UP
ELEVATED GOBLET SQUAT: 3 x 10
DUMBBELL RDL: 3 x 10
INNER THIGH FOCUSED GOBLET SQUAT: 3 x 10
SUMO SQUAT: 3 x 12
ALTERNATING STEP BACK LUNGE: 3 x 12 (12 reps = 6 each side)
KAS GLUTE BRIDGE: 3 x 15 (hold for 2-3 seconds at the top)
COOL DOWN

NOTES: Aim for 45 - 60 seconds of rest in between sets for all exercises apart from your KAS Glute Bridge. Minimise rest to 30 seconds for this finisher.