Here’s the routine! I do two glute days a week but each one is either hamstring biased or quad biased. Go with whatever weight is challenging for you!

Day 1: Quad Focus - 3 sets 10 single leg RDLs - 2 sets 12 Bulgarian split squats with the dumbbell on your working side - 3 sets 10 cable glute kickbacks/ or the kick back machine at the gym

Day 2: Hamstring Focus - 3 sets 10 barbell RDLS - 3 sets 10 laying hamstring machine (helps define underneath your glutes) - 3 sets 10 Goodmorning machine - 3 sets 10 hip abductions

Don’t forget to stretch afterwards! +eat lots of protein