PRIMARY FOCUS: GLUTE MAX STRETCH + PEAK CONTRACTION UNDER LOAD.

WARM UP
GLUTE ACTIVATION
WEIGHTED GLUTE BRIDGE: 3 x 12
DUMBBELL RDL: 3 x 10
SINGLE LEG SPLIT SQUAT: 3 x 8 each side
SUMO SQUAT: 2 x 15
SUMO SQUAT HALF REP: 2 x 15
FROG PUMP GLUTE BRIDGE: 3 x 15
OPTIONAL GLUTE FINISHER
COOLDOWN

NOTES: Aim for 60 - 90 seconds of rest between sets. To ensure glute engagement have a slight lean forwards in lunges and 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.