GLUTE ACTIVATION WARMUP (30s Each)
1a. Double Walk Out
- Wrap the resistance bands around your calves or ankles
- Get into a squat position with your knees slightly bent and your feet shoulder-width apart.
- Staying low in squat position, take a step to the right while maintaining the low squat position.
- Step back to the original position, starting with your left leg.
- Repeat
*The double side step is the same movement, except you take two steps to the side and then return.
1b. Box Draw
- Wrap the resistance band around your calves or ankles.
- Get into a squat position with your knees bent and your feet shoulder-width apart.
- Staying low in squat position, take a step forward, then to the right, then behind you, and then diagonally behind you all with the same leg.
- Keep your core tight and your glute muscles squeezed as you complete the exercise.
- Repeat
1c. Box Draw
- Wrap the resistance band around your calves or ankles.
- Get into a squat position with your knees bent and your feet shoulder-width apart.
- Staying low in squat position, take a step forward, then to the right, then behind you, and then diagonally behind you all with the same leg.
- Keep your core tight and your glute muscles squeezed as you complete the exercise.
- Repeat
1d. Running Man
- Wrap the resistance band around your calves or ankles.
- Get into an athletic position with your feet shoulder-width apart, knees slightly bent and your hips dropped.
- Move your right foot backwards while staying slightly bent, and bring it back to the original position.
- Repeat this quickly, but feel the glute contraction every time you complete the movement.
CIRCUIT 1 (60s Each)
1a. Burpee
- Stand straight up.
- Bring both hands towards the floor, and once they’re on the floor, extend both legs so they’re straight behind you.
- Jump or step your feet back to your hands.
- Using your arms for momentum, jump up as high as you can while reaching your hands towards the ceiling.
- Repeat until the set is complete!
Note: For an additional challenge, land from your jump in step 4 straight into the crouched position in step 2, making the entire exercise a series of fluid movements.
1b. Bulgarian Lunge
- Place one foot behind you on a platform.
- While your foot is on the platform, bend your other foot into a 90% lunge.
- Push up from the lunge by driving through your front heel to return to the original position.
- Repeat
1c. Bulgarian Lunge
- Place one foot behind you on a platform.
- While your foot is on the platform, bend your other foot into a 90% lunge.
- Push up from the lunge by driving through your front heel to return to the original position.
- Repeat
1c. Mountain Climber
- Get in a push-up position with your hands directly underneath your shoulders.
- From here, jump or step your right foot as close to your right hand as possible.
- Ten immediately jump or step your left foot as close to your left hand as possible while shifting your right leg back.
- Keep alternating your legs as fast as you can.
CIRCUIT 2 (50s Each)
2a. Jump Lunge
- Step forward into a lunge position.
- From here, explode out of your lunge into a jump, straightening both legs.
- As you land, lower yourself back into another lunge with your other foot in front.
- Stay low the entire time!
2b. Single Leg Glute Bridge
- Lay on your back with your knees bent to a 90 degree angle. Place a heavy dumbbell on your lower stomach, and hold the dumbbell on both ends.
- Using your glute muscles, lift your hips and pelvis as high of the floor as possible.
- With a flexed foot, straighten and lift one leg towards the ceiling - this leg stays straight in the air.
- Lower your body down so that it almost touches the floor while keeping one leg in the air.
- Drive your hips up as high as possible again to repeat the movement.
*Make sure not to let your hips dip.
2c. Speed Skater
- Lean forward, jump to the right while bringing your left foot diagonally behind you, and your left arm in front of you.
- Jump lef, bringing your right arm in front of you and your right foot diagonally behind you.
- Repeat this movement from side to side until the set is complete.
CIRCUIT 3 (40s Each)
3a. Russian Twist
- Bend your knees and place your feet on the floor to make an imaginary ‘V’ shape with your body while holding yourself up. Lean your body back at a 45% angle and hold a dumbbell on both ends.
- From here, rotate your body to one side and then shift to the other by twisting your torso.
- Bonus: Keep your feet of the floor as you do this to work your lower abdominal muscles even more.
3b. Side Shuffle w/ Floor Tap
- Starting in squat position, shuffle to the right three times and tap the floor.
- Still staying low, shuffle three times to the left and tap the floor.
*Remember, stay in a low squat position throughout the whole set!
CIRCUIT 4 (30s Each)
4a. Squat Jack
- Stand in a squat position with your feet shoulder-width apart, knees bent and hips back towards the floor. Make sure the don’t pass your toes.
- From this position, jump and open your legs outwards for a bigger squat position, while staying low. Don’t stand straight up in between.
- Repeat until the set is complete.
COOL DOWN (60s Each)
1a. Hamstring Stretch
- Lying on your back with one leg fully extended, bring the other leg up towards your chest while trying to keep your leg as straight as you can
- From here, flex and point your toes towards the ceiling. Switch legs and repeat.
1b. Pigeon Stretch
- Sit with your right knee bent in front of you, and your left leg extended behind you. Pull your right heel in towards your left hip.
- Lean forward until you feel a deep stretch in your glutes and hips.
1c. Glute Stretch
- Lying on your back, place one leg over the other and pull your leg towards your chest.
1d. Lat Stretch
- Inch your fingers up the wall until you feel a stretch on the side of your body in your lats
