- 20/15/10/8 HIP THRUSTS w/barbell, add weight each set of reps, band just above knees, chin tucked in, turn knees out at the top
- 10 TRAP BAR/DUMBBELL SQUATS band just above knees, drive knees out and squeeze at the top
- 10 ROTATIONAL DOUBLE DIP SQUATS w/heavy dumbbell, goblet grip, drive hip through to squeeze glute at the top and pause; each side
- 10 ISOMETRIC HOLDS hold for 30 sec
- Trap bar or set of dumbbells
- Heavy dumbbell
*Always select appropriate weight for your level. Exercises should be incorporated into your routine every other day.
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