Barbell Hip Thrusts Superset w/ Banded Good-mornings; 5 sets of 6 reps on the thrusts, 15 reps on the good-mornings.
Notes: During the hip thrusts, focus on driving your hips as high as possible, while also contracting/squeezing your glutes. Follow these up by performing good mornings, focus on stretching the hamstrings and squeezing the glutes. Minimize the involvement of your lower back by maintaining a neutral spine.
Single Leg Glute Bridge Superset w/ Single Leg Curl; 3 sets of 8 reps.
Notes: The glue bridges can be done with or without added weight or resistance and can also be performed with your foot flat on the ground or elevated on a surface. If your gym allows, perform the single leg curls using either a exercise ball, or sliding disks instead of a leg curl machine.
Dumbbell Romanian Deadlift Superset w/ Leg Curls ; 3 sets of 12 reps.
Notes: Perform 12 standard dumbbell RDL’s immediately followed by 12 leg curls on either a seated leg curl machine or lying.