Deadlifts » 12 reps
- Weight in each hand
- Keep arms more to the side than front
- Down with butt back a bit
- Lift body up and pause with glute squeeze at top
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
4 Supersets
Side Jumps with Rotation » 8-10 each side
- Band above knees—keep taut, don't let knees buckle
- Side jump—pause—lead leg stabilizes following leg relaxes for balance
- Rotate down and in towards stabilized leg
- Snap back up, alternate side
Squat Double Dip » 12-15 reps
- Weight in each hand; core engaged
- Squat down controlled, doing a little double dip at bottom
- Stand up and squeeze glutes at top
5 Supersets
Goblet Squats with Weight » 10-12 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
Curtsy Lunges » 8-10 each side
- Weight in each hand
- Stagger legs, get balance
- Curtsy, stretch
- Come back up
Week 6-Day 2
4 Supersets
One-Legged RDL » 8-10 each side
- Hold weight in one hand
- Tilt forward, weighted hand down and leg up and straight
Isometric Hold and Squeezes » 20-30 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
5 Supersets
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
Side Band Walks » 8-10 each side
- Band just above the knee with tension on the band
- Tiny side step remembering to keep tension on the band
4 Supersets
Gorilla Kicks with Band » 8-12 each side
- Bend knees leaning forward on your fists or palms; band just above knees
- Stabilize core and alternate driving legs up side to side
Sit Up Abductions with Band » 12 reps
- Sit down with band just above knees
- Push knees out to side
- Stand up and squeeze glutes
- Sit back down, controlled
- Close legs
Week 6-Day 3
3 Supersets
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
RDL to Back Lunge » 20 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
3 Supersets
Band Jumps » 12 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
Frog Pumps » 20-30 reps
- Back on floor, bracing with arms
- Keep feet close to glutes, weight on hips and move hips up while squeezing heels together
- Squeeze glutes together at top to feel it
4 Supersets
Side Jumps with Rotation » 8-10 each side
- Band above knees—keep taut, don't let knees buckle
- Side jump—pause—lead leg stabilizes following leg relaxes for balance
- Rotate down and in towards stabilized leg
- Snap back up, alternate side
Deadlifts » 12-14 reps
- Weight in each hand
- Keep arms more to the side than front
- Down with butt back a bit
- Lift body up and pause with glute squeeze at top
Nice!! See you on next one.