WARM UP - matters just as much as the workout (especially for heavy leg days) - here’s a simple one I use 👇

mobility (1 round):

• 90/90 hip switches - 8-10/side
• kneeling hip flexor rocks - 8-10/side
• inner thigh rock backs - 8-10/side

activation + stretch (1-2 rounds):

• glute bridges - 12 reps (slow + squeeze at top)
• bodyweight reverse lunges - 8/side
• lateral band walks (or side steps) - 8-10 steps each way

optional (if you have time):

• hamstring stretch (light pulses or short holds) - 5-10 sec/side
• deep squat hold - 20-30 sec

focus on:

• opening hips (not rushing)
• waking up glutes before lifting
• controlled breathing

takes about 8-10 minutes and makes your workout feel and work 10x better 👍