CIRCUIT #1 (x2)

GLUTE BRIDGE
x10

SINGLE LEG GLUTE BRIDGE
x10/leg

I-Y-T-W-L
x8 each

Glute Bridge: Lie on ground, feet close to body and hip width, push heels into floor, push hips up, squeeze butt

Single-Leg Glute Bridge: Same as glute bridge, except one leg is straight up in the air, push bottom heel into the floor, squeeze that side of your butt

I: Stand tall, draw your bellybutton in, squeeze butt, start with arms straight and down by your sides, pull your arms up overhead so that you look like an “I” and pull shoulder blades back and down as best as you can while keeping your arms up

Y: Stand tall, draw your bellybutton in, squeeze butt, cup hands together in front of you like you’re holding water, pull arms directly back so that you look like a “Y,” pull shoulder blades together and down as best as you can while keeping arms up

T: Stand tall, draw your bellybutton in, squeeze butt, start with arms directly in front of you with palms up and one hand on top of the other, pull arms directly out to the side so that you look like a “T” and pull shoulder blades together

W: Stand tall, draw your bellybutton in, squeeze butt, hold hands in front of you with palms together, pull arms back so that you look like a “W” (elbows go down, hands stay up and move wide)

L: Stand tall, draw your bellybutton in, squeeze butt, tuck elbows into sides, make a fist and point your thumbs outward, rotate your arms out and pull your shoulder blades together while keeping your elbows glued to your sides


circuit #2 (x2)

Band Anti-Rotation Press x15/side

Band Rotation
x15/side

Ball Rollout
X10

Band Anti-Rotation Press: Anchor a band so it’s at chest height, stand with the band going out to your side, hold the handle with both hands, stand with a stance wider than shoulder width and pull your shoulders back and down and tighten your abs, slowly push your hands out and slowly bring them back to your starting position

Band Rotation: Loop a band through an anchor or around something heavy so it’s at chest height, hold both handles together with both hands, face away so that the band is going out to your side and step away from where you anchored the band, have a wide stance, rotate side to side by squeezing the inside side of your butt, rotating with the hips rather than just moving the arms

Ball Rollout: Place your forearms on an exercise ball, walk your feet back until you are in a plank position, pull your shoulders back and down, tighten your abs, and squeeze your butt, move your forearms slightly out away from you then right back to your starting position


CIRCUIT #3 (X2)

Step-Ups
x15/side

Push-Ups
x15

TRX Row
x15

Ball Hamstring Curls
x15

Step Ups: Using a platform and risers, make a bench that is an appropriate height (higher=harder), place one foot up on the bench, keeping your knee over your shoelaces press through your heel into the bench and stand up onto it, you want to feel work in the side of your butt and in the leg that is up on the bench, keep your foot on the bench the whole time

Push Ups: Get on your hands and toes (on the floor or a bench), place your hands wider than shoulder width, make sure your shoulders, hips, and ankles are in line, pull your shoulders back and down, tighten your abs, and squeeze your butt, bend at the elbows to descend then push back up to your starting position

TRX Row: Hold on to the handles, facing the wall, with straps lengthened to the double-stitched line, keeping your shoulders back and down, lean back, then pull yourself back up by pulling your elbows into your sides

Ball Hamstring Curls: Grab an exercise ball, lie on your back and put your ankles on the ball, lift your hips off the ground, curl your feet in toward you then extend them back out, keep your hips off the ground and repeat