3-4 sets:
- 20-25 HIP THRUSTS w/barbell, feet elevated on stacked plates, toes turned out, back on step risers, controlling on the way down
- 8-10 LATERAL LUNGES w/dumbbells, lean forward; each side
- 12-15 SWINGS w/dumbbell or kettlebell, don't arch back, squeeze glutes at top; be powerful
- 20-30 sec ISOMETRIC GLUTE HOLD squeeze glutes hard
Equipment needed:
- Barbell
- Plates
- Step boxes
- Set of dumbbells
- Optional kettlebell
*Always select appropriate weight for your level. Exercises should be incorporated into your routine every other day.
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