Sumo squats

5 x 2

• Start with your feet in a wide stance, toes pointed out as far as is comfortable.
• Keeping your back and spine in a neutral position, and torso upright, tighten your core.
• Bend the knees outwards so they remain over your ankles and perform the squat.

BARBELL HIP THRUSTS

15 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.

Elevated back lunge into courtesy lunge

20 x 2

• Step onto your raised platform with both feet. This will be your starting position.
• Begin by stepping backwards with one leg. Descend by flexing your hips and knees until your knee touches the floor.
• Pause, and extend through the hips and knees to rise up, returning all the way to the starting position before alternating.
• Then cross one leg back and behind the other and come down into a curtsy lunge. The front foot stays flat on the elevated surface and the back foot has the heel raised off the floor.
• Bring your weight into your front leg and focus on stepping the back leg to the side as opposed to the back.
• Then return to your starting position.

Barbell RDLs

10 x 2

• 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.

Leg press

10 x 3

• Seated place your feet on the platform in front.
• Push through your heels but don’t lock out your knees.

Banded frog pumps

AMRAP x 2

• Place your elbows firmly on the ground either side of your torso to stabilise your body.
• Press the hips up into the air by squeezing the glutes strongly.
• Squeeze tightly at the top and then lower back down.