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Squats - 2 sets @ 50kg 10 reps then 1 set @ 60kg 10 reps and 70kg 8 -10 reps. RDL’s - 50kg 8-12 reps, 60kg 8-12 reps, 70kg 8-10 then final set of 80kg 8-10 reps. KAS Glute bridge with a band on - 40kg 8-10 reps with a 10 second hold on final rep, 50kg 8-10 with a 10 second hold on final rep, 60kg 8-10 with 3 second hold…
