Glute activations
2 Rounds
Start in a table top position (All fours) Flat back and engaged core
• Fire Hydrants (12 reps each side)
• Backwards Circular Motions (12 reps each side)
• Forward Circular Motions (12 reps each side)
• Donkey Kicks (20 reps each side)
SECTION 1
4 sets, 12 reps
• Inclined Front Squats
• DB Deadlifts
SECTION 2
3 sets, 12 reps
• DB Hip Thrusts (Can also be performed with a barbell or resistance bands)
• Jump Squats
SECTION 3
3 sets, 10 reps per side
• DB Bulgarian Split Squats (Modification: Normal lunges split squat without back foot elevated)
• Jumping Lunges (40 seconds)