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 curtsy lunge

15 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 RDLs

6 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.

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.

Squats

8 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.