Focus: Glute Burn + Upper Body Finish 

Mobility 

• Cossack Squat w Reach – 2x12 

• Adductor Rockback – 2x12 

Activation (Glute) 

• B-Stance Hip Thrust – 2×15, each side 

• Standing Band Kickback – 3×15 

• Lateral Band Walks (low + wide) – 2×20

Strength 

• Arnold Press – 3×15

• Neutral-Grip Lat Pulldown – 3x12 

• High-to-Low Face Pull – 3×12 

• Alternating Front Raise – 3×20 

Core 

• Single Arm Toe Tap w Reach – 3x12, each side 

• C-Curve Roll Down w Hold – 3x10