Day 1 – Heavy Squat Focus
Day 1: Heavy Squat Focus
Goal: Build maximum strength and mass in the glutes and legs.
Warm-Up (5 min)
- Bodyweight squats — 2 x 15
- Hip openers — 10 per side
- Glute bridges — 2 x 12
Main Workout (Foam Mat, optional barbell/dumbbell)
- Back squats — 5 x 6 (heavy)
- Bulgarian split squats — 4 x 8 per leg
- Glute bridge pulses — 3 x 20
Cool Down & Recovery (Foam Roller)
- Glutes and quads — 1 min each