Squats

12 x 3

• 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

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.
• keep the chin tucked in and slowly release back to your starting position.

Banded seated abduction

AMRAP x 2

• Sit on a flat bench with your back straight and your feet on the floor. It should be sitting like you are sitting in a straight back chair. Your hands should be holding on to the side of the bench near your hips.
• Put a booty/ loop band (if possible) around both legs just above the knees
• In one motion, push your knees away from each other and then push back to touching each other.

ELEVATED FROG PUMPS

30 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.

Barbell RDLs

8 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.

BOOTY BAND FIRE HYDRANTS

AMRAP x 2

• Place your shoulders above your hands and your hips above your knees.
• Tighten your core and look down.
• Lift your left leg away from your body at 45 degrees.
• On the way back up drive the hips forward and squeeze the glutes at the top.