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.

Walking lunges

15 x 3

• Stand with your torso upright.
• Step forward with your right leg around 2 feet or so from the foot being left stationary behind and lower your upper body down, while keeping the torso upright and maintaining balance. Inhale as you go down.
• Using mainly the heel of your foot, push up and go back to the starting position as you exhale.

Leg press

15 x 3

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

Glute kickbacks

12 x 3

• Kneel on the floor or an exercise mat and bend at the waist with your arms extended in front of you (perpendicular to the torso) in order to get into a kneeling push-up position but with the arms spaced at shoulder width.
• Your head should be looking forward and the bend of the knees should create a 90-degree angle between the hamstrings and the calves. This will be your starting position.
• As you exhale, lift up your right leg until the hamstrings are in line with the back while maintaining the 90-degree angle bend. Contract the glutes throughout this movement and hold the contraction at the top for a second.
• Slowly release back to your starting position.

Cable abduction into courtesy lunge

20 x 3

• 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 HIP THRUSTS

10 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.