Ultimate glutes/posterior chain workout
Here is a quick workout that could be done twice a week and could be well incorporated into a leg workout as well.
A1 Barbell back squats 1 ¼ x 10 tempo 4110 rest 15 seconds
A2 Med ball walking lunges x 10 each leg rest 120 seconds
The back squat 1 ¼, go all the way down to a full range squat, go back up ¼ of the way, back down and up for a full rep range. The walking lunges must be performed while holding a heavy medicine ball to the chest. Alternate A1 and A2.
B1 Stiff legged deadlift DB x15 tempo 2020 rest 15 seconds
B2 High step ups (knee level) x 20 tempo 1010 rest 15 seconds
B3 Leg press high feet x50 tempo 2020 rest 90 seconds
Repeat B1 to B3 consecutively with the suggested rest period for best results.