Warm up first
- 5 min bike or brisk walk
- Bodyweight squats — 2 x 12, slow and deep
- Ramp up to your working weight in two sets
The session
- 14 × 6-10rest 150s
- 23 × 6-10rest 150s
- 33 × 10-15rest 75s
- 43 × 10-15rest 75s
- 53 × 10-15rest 75s
Why this order
The heaviest movements come first, while you are freshest: the 2 compounds at the top are the ones that decide whether the session was worth doing. The 3 isolation movements come after, when being a little tired costs you less. Rest shortens as the movements get smaller: 150 seconds after Reverse Lunge, 75 after Frog Pump.
Glutes wants 10–18 hard sets a week and 2-3x per week, so this is a session you can run twice a week and land in that range. More about training the glutes.