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

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

Curtsy Lunges » 8-10 each side

• Weight in each hand
• Stagger legs, get balance
• Curtsy, stretch
• Come back up

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

Isometric Hold and Squeezes » 20-30 seconds each

• Band just above knees
• Wide stance, bend the knees a bit and push them out
• Refresh the squeeze every few seconds
• Stand up, turn toes out, push out on knees but focus on squeezing the glutes as hard as you can

Gorilla Kicks with Band » 10 each side

• Bend knees leaning forward on your fists or palms; band just above knees
• Stabilize core and alternate driving legs up side to side

Band Jumps » 12-15 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

One-Legged RDL » 10 each side

• Hold weight in one hand
• Tilt forward, weighted hand down and leg up and straight

Frog Pumps » 20 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

Romanian Dead Lifts » 10 reps

• Weight in each hand, close to body, little bend in the knee
• Core is engaged, lower controlled with butt out
• Come up—pause with glute squeeze

Rotational Lunges » 10 each side

• Hold weight on your right shoulder with legs in slightly wide stance
• Put all the weight on one heel, rotate down and toward that heel stretching the glute
• Then drive up towards left side, lifting the right foot up onto toes squeezing the right glute * Repeat with opposite side

Sit Up Abductions with Band » 12 reps

• Sit down with band just above knees
• Push knees out to side
• Stand up and squeeze glutes
• Sit back down, controlled
• Close legs

Floor Bridges with weight » 15 reps

• Lie down on your back knees up with feet relatively close to glutes while holding a weight (dumbbell, water jug, weight plate, etc.) upon your waist
• Engage core, lift waist up to form bridge
• Get a good active squeeze of the glutes then lower

Squats with weight in each hand » 12-15 reps

• Weight (dumbbell, water jug, etc.) in each hand
• Feet about shoulder width
• Put butt out; controlled, slow squat down keeping muscles under tension
• Back up and pause for a glute squeeze at top.

Skier Side Jumps with Pause » 10 each side

• Body neutral
• Inside leg can stabilize if needed
• Catch and control your landings

Single Leg Hip Thrust » 10 each side

• Lean upper back on an elevated surface
• Hold weight upon your left hip
• Keep right leg lifted and drop down
• Chin down and lift up—don't arch—and pause with glute squeeze at the top
• Do all one side then switch