Barbell Good Morning

Place your shoulder blades against a box or bench that won't move. Both your feet should be planted and your heels should not come off the floor. Point your toes forward. Break at the hips. Seek the longest range of motion possible. Focus on the top end of the movement. Push your hips as high as possible on each rep.

Dumbbell Hip Thrust

Place your legs on the platform with your feet at shoulder width. Release the weight and extend your legs fully, without locking your knees. Lower the weight until your legs are at a 90° angle (but DO NOT allow your butt and lower back to rise off of the pad. This will put your lower back in a rounded position, which is very dangerous.) Raise the weight back to starting position.

Machine Horizontal Leg Press

Hydrant To Donkey Kick

Stand with a shoulder width stance. Push your butt back while leaving your knees MOSTLY extended. You should feel a stretch in your hamstrings. When you feel the stretch, push your hips forward to complete the rep. Do not push your hips all the way forward. This will hyperextend your spine. Just go to a normal standing position.

Body recomp day two: glute / ham