Barbell hip thrust continuous tension

3 Sets x 30 Reps

Cable Lat Pulldown (Wide Grip)

3 Sets x 8 Reps

Static lunge, rear foot elevated

3 Sets x 10 Reps

Barbell Incline Bench Press

3 Sets x 8 Reps

gliding leg curl

2 Sets x 15 Reps

Smith Machine Incline Bench Press

3 Sets x 8 Reps

cable hip rotation

1 Set x 15 Reps

body saw

1 Set x 15 Reps

half kneeling cable anti rotation press

1 Set x 12 Reps

Barbell hip thrust pause

3 Sets x 10 Reps

Machine Inverted Row (Feet Elevated)

3 Sets x 10 Reps

Barbell Zercher Squat

3 Sets x 10 Reps

Push-Up

3 Sets x 10 Reps

Barbell Sumo Deadlift

3 Sets x 12 Reps

X-band walk

1 Set x 20 Reps

Plank

1 Set

cable horizontal wood chop

1 Set x 15 Reps

Bench Hip Thrust

3 Sets x 5 Reps

Dumbbell chest supported row

3 Sets x 8 Reps

step up reverse lunge combo

3 Sets x 12 Reps

Dumbbell One-Arm Shoulder Press

3 Sets x 12 Reps

single leg back extension

3 Sets x 12 Reps

side laying hip raise

1 Set x 30 Reps

Parallel Bar Leg Raise

1 Set x 20 Reps

Reverse wood chop

1 Set x 12 Reps

Barbell Sumo Deadlift

2 Sets x 8 Reps

Barbell Deadlift

1 Set x 8 Reps

Barbell Hip Thrust

3 Sets x 8 Reps

Barbell Bent-Over Row

3 Sets x 8 Reps

Barbell Front Squat

3 Sets x 8 Reps