Weekly challenge

Nutcracker

★★★ Gold medal

A holiday leg day for glutes that could crack a walnut. Back squats and hip thrusts do the heavy work, Bulgarian split squats train each leg on its own, then leg extensions, leg curls and calf raises cover everything from the hips down.

• Barbell Back Squat4 × 6
• Barbell Hip Thrust4 × 10
• Bulgarian Split Squat3 × 10
• Leg Extension3 × 15
• Leg Curl Machine3 × 12
• Standing Calf Raise4 × 15

Split squat reps are per leg. Squeeze your glutes for a second at the top of every hip thrust.

Make it your workout in Iron Streak and log every lift to earn the medal.