GLUTES and HAMSTRINGS
Warm up
Leg Press (high and wide)
2 sets 20 reps (light weight)
Leg Press (increasing weight)
6 sets 8-12 reps
SUPERSET
Dumbbell Split Squat
6 sets to failure
Box Squat (wide stance)
5 sets 8-12 (2-3 second sitting pause) reps
SUPERSET
Goblet squats
5 sets to failure
Laying Hamstring Curl
5 sets 8-12 (3 second hold at the top)
SUPERSET
Standing Hamstring Curl
5 sets to failure
https://youtu.be/MDzI3SWaquc