Lower Posterior Chain | Warmup / Shoulder Prehab | - Glute bridge x15 | - Banded hamstring curl x15 | - Walking lunges x10/leg | A) Pre-Fatigue | 2 Sets | 1.Single Leg Glute Bridge ×12/side | 2.Banded Reverse Crunch ×20 | B) Intensity Superset | 1st min – Barbell Deadlift ×5 @21X1 | 2nd min – Split Squat Iso Hold w/ Pulse 20sec/leg | C) Strength Balance / Finisher | 2–3 sets for quality: | 1. DB Suitcase Lunge ×8/leg | 2. Hollow Hold ×30s | 3. Single Leg Standing Calf Raise ×12/side | Cooldown | - Pigeon stretch 1min/side | - Banded hamstring stretch 1min/side | - Breathing reset in 90/90 x2min | Log and Additional Details | A1) 50# dumbbell | A2) Blue band | B2) 30#/each | C1) 30#/each | C2) Bodyweight | C3) 30# dumbbell