3 Sets
Set 1 30 Seated banded or machine leg curls with 1 second hold at tension, immediately followed by 15 Hip thrust with 1 second hold at the top of each rep
Set 2 30 Seated banded or machine leg curls with 1 second hold at tension, immediately followed by 12 heavier Hip thrust with 1 second hold at the top of each rep
Set 3 30 Seated banded or machine leg curls with 1 second hold at tension, immediately followed by 10 heavier Hip thrust with 1 second hold at the top of each rep

Note: Use a medium band tension or medium moderate weight on the leg curls, increase weight each set on the hip thrust. If you have done hip thrust before, increase weight from last time you did this. Really squeeze those glutes at the top of the hip thrust.