- 15 HIP THRUSTS w/barbell, squeeze at the top; then 10-15 sec ISOMETRIC HOLD at the top, squeeze
- 12 GLUTE KICKBACKS w/cable machine, keep foot slightly turned out, control speed; then 10 sec ISOMETRIC HOLD at the top, same side; repeat both other side
- 12 SUMO SQUATS w/heavy dumbbell and band above knees, push knees out and lean forward, squeeze at the top; then 10-15 sec ISOMETRIC HOLD at the bottom, push knees out
- Cable machine
- Heavy dumbbell
*Always select appropriate weight for your level. Exercises should be incorporated into your routine every other day.
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