Lean-Forward Lunges » 8-10 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

Elevated Feet Hip Thrust » 12 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

Front Walks with Band » 12 steps forward/backward

• Band just above knees
• Push knees out as far as you can
• Walk forward on "train tracks" keeping core engaged
• One leg then the other is "one"
• Reverse; if you don't have a room to move 10 in a direction then divide it up—two 5's, two 4's and then 2, etc.

Curtsy Lunges » 8-10 each side

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

RDL to Back Lunge » 12-14 each side

• Weight in each hand
• Lift back one leg while lowing torso
• Raise back up and before you touch foot move into a back lunge.
• See video for alternate methods

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

10-10-20-20 Glute Circuit

• Prop shoulders on bench, elbows out to stabilize, left foot on floor, right leg raised
• 10 one-legged hip thrusts, slow glutes squeeze as hard as you can at top
• 10 with other leg
• 20 with both feet down
• 20 second glute squeeze as hard as you can

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

Squat Double Dip » 12 reps

• Weight in each hand; core engaged
• Squat down controlled, doing a little double dip at bottom
• Stand up and squeeze glutes at top

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

Dual Band Abductions » 10 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

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

Curtsy to Side Lunge » 14-16 each side

• Weight in each hand
• Curtsy back, letting weighted arms drop
• Side lunge same side
• Do all then switch legs

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

Hip Thrust with Band and Weight » 12 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

Romanian Dead Lifts » 12 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

Squat Bend Up » 15 reps

• Weight in each hand at side of body
• Step one: squat
• Step two: push hamstring out
• Step three: up and squeeze glutes

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