Warm-Up: Treadmill for 10 minutes at 3mph/3% incline. Stretch
Barbell Squats: 3×6 (heavy weight, 10lb heavier than last week)
Barbell Split Squats: 3×8 (10lb less)
Bench Hop Overs: 3×20
Barbell Hip Thrusts: 3×12 (medium/heavy weight)
*Goblet Pulsing Squats: 3×10 (medium weight)
Cable Glute Kick Back: 3×15 (medium weight)
Cable Side Kick Outs: 3×15 (medium/light weight)
*Perform one pulsing squat then one full squat, 10x
**Perform the second exercise immediately after the first without resting in between.
I recommend stretching and foam rolling for 10-15 minutes once finished.
Pin the graphic below for quick reference during workout.