Circuit 1

1. Lateral band walks: 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.

2. Band squat taps - stand up: 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. Drive through the heel of standing leg and squeeze glute at the top of the movement.

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

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

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

Drive through standing leg heel for proper glute activation

Circuit 2

1. Side lunge reach to bicep curl: 12 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 movement.

2. Side plank kick out (modification: no band): 15 reps each side

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

3. Squat jumps parallel to turn out: 15 reps

Keep weight in heels and stay low.  Keep good squat technique throughout movement: hips pushed back and knees extended in alignment with feet (not turned in), chest lifted, core tight, head neutral, looking straight ahead.

BURNER: Band sumo squat pulse

Keep core tight, stay low to maximize the burn