PRIMARY FOCUS: DEVELOPING GLUTE AND QUADRICEP HYPERTROPHY AND ENDURANCE THROUGH A COMBINATION OF SQUAT AND LUNGE VARIATIONS THAT EMPHASISE LOWER BODY LOADING AND TIME UNDER TENSION.

WARM UP
SUMO SQUAT: 3 x 12
ELEVATED GOBLET SQUAT: 3 x 12
ALTERNATING STEP BACK LUNGE: 3 x 10 (1 rep = 1 step back to EACH side)
NARROW SQUAT: 3 x 12
WEIGHTED GLUTE BRIDGE: 3 x 12
OPTIONAL GLUTE FINISHER
COOL DOWN

NOTES: Aim for 45 - 60 seconds of rest between sets. Increase rest time if you feel you are too fatigued to maintain correct form. Focus on slow and controlled movement, specifically in the lowering phase in each exercise.