Circuit 1

1. Lateral band walks: 30 reps (15 reps each side)

Only step as wide as you can with keeping feet and knees aligned. Make sure weight is shifted back to the heels to engage the glutes and not overly activate the quads. Keep hips back, chest lifted, and core tight.

2. Band squat taps - staying low (modification: no band): 30 reps (15 each side)

Only step as wide as you can with keeping feet and knees aligned.  Make sure weight is shifted back to the heels to engage the glutes and not overly activate the quads. Keep hips back, chest lifted, and core tight.

3. Side plank kick out: 15 reps each side

Keep your core tight and hips lifted - don’t let hips sag down. Keep head/neck neutral with lumbar spine - don’t let it dip down. Kick out with heel, feel contraction in outer glute at end of movement.

4. Sprawl squat - arms up (modification: one leg at a time): 15 reps

Keep proper squat form (see glossary) - keep hips back, chest lifted, head neutral, weight in heels.  Keep core tight throughout and glutes squeezed in sprawl to protect lower back.

Circuit 2

1. Side lunge reach to bicep curl: 15 reps each side

Keep weight in standing heel, push hips back and don't rush the end range of the lunge - remember we want to tax the glutes! Keep back flat, chest lifted and core tight throughout the movement.

2. Band hip thrust (modification: no band): 15 reps

Upper back placed comfortably on bench, drive through heels, don’t overextend hips which will cause the lower back to arch, squeeze glutes at top of movement. Keep abs tight.

3. Hip extension: 15 reps

Keep core tight, focus on lifting legs with the glutes, keep legs straight, and squeeze glutes for 1 second at top of movement.

4. Step ups (modification: no DBs): 15 reps each leg

Drive through standing leg heel for proper glute activation.

BURNER: Band sumo squat pulse (modification: no band)

Keep core tight, stay low to maximize the burn