Squats

3 x 12

• Place the bar across your upper back (not neck).
• Keep the elbows pointed down with your feet shoulder width apart.
• Sitting the weight through the heels, push your glutes backwards.
• Keep your shoulders back and chest up.

Barbell hip thrusts (3s pause)

12 x 3

• Barbell rests below the hips against a fixed bench with the middle of your back/ shoulders on the bench.
• Feet hip width apart hinging the hips down and and up pushing through the heels.
• keep the chin tucked in and slowly release back to your starting position.

Cable abduction into courtesy lunge

2 x 12

• Place glute strap/handle around ankle.
• Facing side on to the cable machine slowly adduct your working leg.
• Release the working leg and with the standing leg perform and curtsy lunge.

Barbell RDLs

5 x 3

• Hold the bar hip level with your palms facing down (pronated grip).
• Keep your shoulders back and knees slightly bent (rest of the movement through your hips).
• Lower the bar pushing your glutes out.
• On the way back up drive the hips forward and squeeze the glutes at the top.

GLUTE CABLE KICKBACK

15 x 2

• Place the glute strap/ handle around your ankle/foot.
• Face the weight stack from a distance of about 2 feet holding the frame for support.
• Keep your knees and hips slight bent contract your glutes and slowly kick back the working leg. 
• Slowly release back to your starting position.

Bulgarian SPLIT SQUATS

12 x 3

• Place one leg on the bench and the other in front of you.
• Slowly descend towards the ground
  Keep your shoulders back and chest up.
• At the bottom of the moment drive through the heels back up.