LEG DAY
Hip Thrusts
2 Warm up sets (lightweight)
4 sets 3-5 reps (heavy)
 
Deadlifts
2 Warm up sets (increasing weight)
4 sets 3-5 reps (heavy)
 
Hamstring curl
4 sets 10 reps
 
Pistol Squat
4 sets 10 reps each leg
 
Finish with static stretching for hamstring and glutes.
https://youtu.be/Fy0yUp6gN1o