4 Sets
12 medium weight reps immediately followed by 15 single leg deadlift each leg
10 heavier weight reps immediately followed by 15 single leg deadlift each leg
8 heavier weight reps immediately followed by 15 single leg deadlift each leg
6 heavy reps immediately followed by 15 single leg deadlift each leg
Note: On the hip Thrust squeeze your glutes at the top and at the bottom you should be a few inches from the floor, this is full range of motion. Go from a medium weight to a heavy set of 6. This is a great exercise to grow those glutes! On the single leg deadlift use a medium weight. Rest 90 seconds between sets.