GLUTE ACTIVATION WARMUP


1a. Clam Opener

Wrap the resistance band just over your knees.

Lay on your leg side with your knees bent and your feet together.

Open your knees apart as widely as possible while squeezing the glute muscles in your right leg as tightly as possible.

Slowly allow the knee to come down so that they’re together again on the floor, and repeat the movement.

1a. Clam Opener

1b. Glute Bridge w/Band Flutter

Lift your hips off the ground while keeping your toes pointed forward.

Open and close your knees together. When closing your knees, leave some tension in the band (don’t close your legs all the way so the band doesn’t get loose).

Try to keep your hips as centered as possible without dipping from side to side. Don’t let your hips drop.

Note: Try and keep your hips as high as possible while doing this move.

1b. Glute Bridge w/Band Flutter

1c. Lateral Leg Raise

w/ Foot Flexed

Lay on your side with your head resting in your hand.From here, lift your leg up while keeping your foot flexed.

When returning your foot to the starting position, make sure to leave tension in the band (don’t come low enough with your leg that the band becomes loose).

Repeat the movement while making sure your foot stays flexed.

w/ Toes Pointing down

Lay on your side with your head resting in your hand.From here, lift your leg up while keeping your foot and toes pointed downwards.

When returning your foot to the starting position, make sure to leave tension in the band (don’t come low enough with your leg that the band becomes loose).

Repeat the movement while making sure your foot stays pointed downwards.

1c. Lateral Leg Raise

CIRCUIT 1 (60s Each)


1ab. Curtsy Lunge

Take a big diagonal step backwards with one leg, directly crossing it behind your other (stabilizing) and lower your leg until your knee is as close to the floor as possible

1ab. Curtsy Lunge

1c. Boxing Jab

Standing with the knees slightly bent, hold a light dumbbell in each hand.

Pivot your feet to one side and jab.

Come back to center, and then pivot your feet to the other side and jab with your other hand.

Repeat the movement while continuously alternating.

1c. Boxing Jab

1d. Side to Side Squat

Stand straight with your feet together, and holding dumbbells in each hand over your shoulder.

Take a step out to the right, press your hips back and squat with your weight in your heels.

Step your feet back together, and then squat to the left.

Bonus: Hold a weight in each hand for added resistance.

1d. Side to Side Squat

CIRCUIT 2 (50s Each)


2a. 180º Jump Turn to Floor Tap

Get into a squat position, and then jump up and turn 180 degrees in the opposite direction.

As you land on the opposite side, touch the floor all in one motion with your right arm.

Jump back in the other direction and touch the floor with your left arm.

Repeat the movement until the set is complete.

Note: You can swing your arms to propel yourself back and forth.

2a. 180º Jump Turn to Floor Tap

2b. Squat w/Overhead Press

Holding a dumbbell on each shoulder, squat with your weight in your heels and knees aligned with your toes.As you come back to starting standing position, press your dumbbells into the ceiling.

Return the weights to your shoulder and repeat the movement.

2b. Squat w/Overhead Press

2c. Plie Jump Squat

Point your toes outward so that they’re facing the corners of the room, and then drop your hips into a Pile Squat position.

From here, jump up and then gently land directly back into the Pile Squat position.

Make sure your abs are pulled into your spine and your chest is lifted throughout the entire movement.

Bonus: touch your heels together when you are in the air.

2c. Plie Jump Squat

CIRCUIT 3 (40s Each)


3a. Lateral Lunge to Reverse Lunge

Stand with your feet together, step out on one side into a lateral lunge, keeping your other foot straight.Drop your butt as low as you can as if you’re sitting in a chair, making sure your knees don’t go past your toes in front of you

From here, step back to center, and with the same leg do a reverse lunge by taking a big step behind you. Make sure to get your knee as close to the floor as possible!

Repeat for the duration of the set, and then switch sides.

3a. Lateral Lunge to Reverse Lunge

3b. Roundhouse Kick to Squat

Get into squat position.

Stand straight up, and as you stand up, shift your body to the right, and raise your left foot and kick out to the left.

As you’re bringing your leg back to the floor, enter into the original squat position.Repeat until the set is complete.

3b. Roundhouse Kick to Squat

CIRCUIT 4 (30s Each)


4a. Leap Forward into Squat, Burpee, Shuffle Back

Get in a squat position with your feet shoulder width apart and your hips dropped towards the floor.Leap forward as far as possible while staying low in squat position.

Quickly put your hands on the floor.

Extend your feet out behind you.

Pop your feet back in and stand up into your squat position.

Shuffle your feet back in very small steps, and repeat the movement.

4a. Leap Forward into Squat, Burpee, Shuffle Back

COOL DOWN (60s Each)


a. Hamstring Stretch

Lying on your back with one leg fully extended, bring the other leg up towards your chest while trying to keep your leg as straight as you can

From here, flex and point your toes towards the ceiling. Switch legs and repeat.

a. Hamstring Stretch

b. Glute Stretch

Lying on your back, place one leg over the other and pull your leg towards your chest.

b. Glute Stretch

c. Pigeon Stretch

Sit with your right knee bent in front of you, and your left leg extended behind you. Pull your right heel in towards your left hip.

Lean forward until you feel a deep stretch in your glutes and hips.

c. Pigeon Stretch

d. Runner’s Stretch

Lunge forward with one leg at a 90 degree angle while your other foot remains straight behind you with the bottom of your foot facing the ceiling.

Gently press through your hips. Lift your opposite arm up towards the ceiling.

If you’re flexible enough, try lifting your foot and grabbing your toes.

d. Runner’s Stretch