Isometric Hold and Squeezes » 20 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

Curtsy Lunges » 10 each side

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

Goblet Squats with Dumbbell » 12-15 reps

• Hold weight close to body, toes slightly out
• Core engaged, push the knees out
• Squat down, rise up, then squeeze the glutes without arching back

Side Band Walks » 10 each side

• Band just above the knee with tension on the band
• Tiny side step remembering to keep tension on the band

Dual Band Abductions » 12 each move

• Band just above knees
• Seated, leaning back as far as you can, core engaged
• Push knees out
• Then leaning forward, push knees out

Skier Side Jumps with Pause » 10 each side

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

Elevated Feet Hip Thrust » 12-15 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

Skier Side Jumps with Pause » 10 each side

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

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

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.

Hip Thrust with Band and Weight » 12-15 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

Lean-Forward Lunges » 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