Activations/prep

A1 Bridges – 4 sets*, 8-30 reps*, 90 seconds rest before working sets
**first two sets with barbell, next two sets 3 positions with glute-loop. Hip extended abduction, abducted bridges, seated abduction. 3rd set with heavier loop 10 reps each positions, 4th set with lighter loop 15-20 reps each position

B1 reverse lunges (or sub with walking lunges) – 2 sets*, 10 reps each leg, 90 seconds rest between sets
*extend both sets with drop sets to body weight, another 10 reps each leg

C1 leg press (or sub with hip dominant back squat) – 2 sets, 8-15 reps, 90 seconds rest between sets

D1 band leg extension- 10-20 reps
D2 band lying leg curls – 10-20 reps
2 rounds, 60 seconds rest between rounds

***All sets listed are working sets. Always take as many warmup sets as needed.