PRIMARY FOCUS: GLUTE MAX TIME UNDER TENSION, MECHANICAL STRESS AND METABOLIC FATIGUE FOR HYPERTROPHY.
If you include multiple glute days in your weekly training split, this workout is best done as your final glute day for the week.

WARM UP
GLUTE ACTIVATION
SUMO SQUAT: 1 x 12
SUMO SQUAT HALF REP: 1 x 15
REPEAT x 3 with no rest between the Sumo Squats and the Half Reps. This is a super set. Rest after the completion of 12 sumo squats + 15 half reps before repeating.
DUMBBELL RDL: 3 x 12
WEIGHTED GLUTE BRIDGE: 3 x 15
FROG PUMP GLUTE BRIDGE: 2 x 25 (burnout)
OPTIONAL GLUTE FINISHER
COOL DOWN

NOTES: Aim for 60 - 90 seconds of rest between sets for all exercises apart from your Frog Pump Glute Bridge. Minimise rest to 30-45 seconds here as you are working through your final burnout. To ensure glute engagement have a slight lean forwards in squats, ensure your knees drive out over your pinky toes and never buckle in towards your big toes, drive through your heels (never your toes) and use slow, controlled reps, especially as you lower into a movement.