Here's the exercises: Dumbbell sumo squat Bulgarian split squats (make sure you're leaning slightly forward to hit the glutes) Hip thrusts (perform either with a dumbbell or barbell) Alternatively, if ...

Hold a kettlebell by the horns or a single heavy dumbbell vertically in front of chest. Stand with feet shoulder-width apart, ...

Saturday: Cardio or recovery ( yoga, stretching, etc.) ...