Deadlifts » 12 reps
- Weight in each hand
- Keep arms more to the side than front
- Down with butt back a bit
- Lift body up and pause with glute squeeze at top
Lean-Forward Lunges » 8-10 each side
- Weight in each hand at side of body
- Step one leg out, knee does not go forward
- Lean torso forward
- Down, up and squeeze opposite side
4 Supersets
Squat Bend Up » 12 reps
- Weight in each hand at side of body
- Step one: squat
- Step two: push hamstring out
- Step three: up and squeeze glutes
Side Band Walks » 8-10 each side
- Band just above the knee with tension on the band
- Tiny side step remembering to keep tension on the band
3 Supersets
Hip Thrust with Band and Weight » 15 reps
- Shoulders resting on bench, band just above knee, weight on hips, and chin tucked in
- Push knees out, lower hips and hold
- Lift up and squeeze at the top
- Keep knees pushed out
One-Legged RDL » 10-12 each side
- Hold weight in one hand
- Tilt forward, weighted hand down and leg up and straight
Week 2-Day 2
4 Supersets
Elevated Feet Hip Thrust » 12 reps
- Elevate your feet, shoulders grounded and weight on hips
- Lift hips up, pelvic tilt in but don't arch back
- Squeeze at top and control down
Side Lunges » 8-10 each side
- Weight in each hand
- Step out, bending down, butt out while keeping ankle, knee and hip aligned
- Push up and reset
4 Supersets
Diagonal Donkey Kicks with Band » 10 each side
- Brace yourself with hands on bench
- Band above kicking leg knee and below on stabilizing knee
- Kick back diagonally with core engaged
- Keep the squeeze
- Pause at top
Band Jumps » 12 reps
- Band just above the knees
- Push knees out with core engaged
- Slowly come down, focusing on knees out
- Hop up and catch—don't let knees buckle
4 Supersets
Squat Double Dip » 12-14 reps
- Weight in each hand; core engaged
- Squat down controlled, doing a little double dip at bottom
- Stand up and squeeze glutes at top
Frog Pumps » 15 reps
- Back on floor, bracing with arms
- Keep feet close to glutes, weight on hips and move hips up while squeezing heels together
- Squeeze glutes together at top to feel it