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

Wide stance Leg press

3 x 20

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

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.

Cable kickback

3 x 15

• 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.

Elevated dumbbell 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.