Kang Squats: (This is strictly a warm-up) 3 sets of 10 with a 10-15lbs kettlebell
Leg curls: ((W/U) 2x 15) Give the legs a minute break and finish off with 2 very hard set of 15* reps each with a two-minute break in between.
Leg Press: Make sure to place your feet high on the platform 2 warm-up sets of 10-12 reps (Now this is to simply get comfortable as well as ready for the actual set). 4 working sets of 15- 20 Reps (1st set manageable a 4th set close to impossible)
Smith Machine single-leg reverse lunge - 3x 10-12 reps (DRIVE THROUGH THE HEEL) 4th set DOUBLE DROPSET
Weighted hip thrusters:(Off the bench or machine) 2 warmup sets and 4 working sets 15 reps (SQUEEZE HARD at top)
Cable kickback crossovers 4 sets of 15
Attach the ankle wrap slightly above the knee. This allows a shorter range of motion and more tension on the glutes