Warm-up:
• 5-10 minutes of light cardio (such as brisk walking, cycling, or jogging)
• Dynamic stretches for the lower body (leg swings, hip circles, etc.)

1. Deadlifts:
• 3 sets of 8-10 reps
• Use a barbell or dumbbells, keeping your back straight and hinging at the hips to lower the weight towards the floor,
then return to standing position by squeezing your glutes.

2. Romanian Deadlifts:
• 3 sets of 10-12 reps
• Similar to conventional deadlifts but with a slight bend in the knees and a focus on stretching the hamstrings and
engaging the glutes as you lower the weight.

3. Single-Leg Romanian Deadlifts:
• 3 sets of 10 reps per leg
• Hold a dumbbell in one hand and balance on one leg while hinging at the hips to lower the weight towards the floor,
then return to standing position while engaging the glutes.

4. Glute Bridges:
• 3 sets of 12-15 reps
• Lie on your back with your knees bent and feet flat on the floor, then lift your hips towards the ceiling by squeezing
your glutes, hold for a second, and lower back down.

5. Hip Thrusts:
• 3 sets of 10-12 reps
• Sit on the floor with your upper back against a bench and a barbell or weight plate across your hips, then lift your hips
towards the ceiling by driving through your heels and squeezing your glutes at the top.

6. Cable Pull-Throughs:
• 3 sets of 12-15 reps
• Use a cable machine with a rope attachment, facing away from the machine, hinge at the hips and pull the rope
between your legs while keeping a slight bend in the knees, then return to standing position by squeezing your glutes.

7. Donkey Kicks:
• 3 sets of 12 reps per leg
• Get on all fours with your hands under your shoulders and knees under your hips, then lift one leg towards the ceiling
while keeping it bent at a 90-degree angle, squeezing your glutes at the top, then lower back down.

Cool-down:
• 5-10 minutes of stretching focusing on the hips, hamstrings, and glutes
• Static stretches such as pigeon pose, seated hamstring stretch, and glute stretch.