GLUTE ACTIVATION WARMUP (30s Each)


1a. Double Walk Out

Wrap the resistance bands around your calves or ankles

Get into a squat position with your knees slightly bent and your feet shoulder-width apart.

Staying low in squat position, take a step to the right while maintaining the low squat position.

Step back to the original position, starting with your left leg.

*The double side step is the same movement, except you take two steps to the side and then return.
1a. Clam Opener

1c. Box Draw

Wrap the resistance band around your calves or ankles.

Get into a squat position with your knees bent and your feet shoulder-width apart.

Staying low in squat position, take a step forward, then to the right, then behind you, and then diagonally behind you all with the same leg.

Keep your core tight and your glute muscles squeezed as you complete the exercise.

Repeat

1c. Lateral Leg Raise

1d. Running Man

Wrap the resistance band around your calves or ankles.

Get into an athletic position with your feet shoulder-width apart, knees slightly bent and your hips dropped.

Move your right foot backwards while staying slightly bent, and bring it back to the original position.

Repeat this quickly, but feel the glute contraction every time you complete the movement.

1c. Glute Bridge w/Band Flutter

CIRCUIT 1 (60s Each)


1a. Vertical Leap

In a deep squat position with your weight in your heels and your booty as far back as possible, using your arms for momentum, jump up as high as you can while reaching your hands towards the ceiling.

Repeat this movement until the set is complete.

1b. Woodchopper

Place a dumbbell on your left shoulder, holding it with both hands.

Step out into a forward lunge with your right leg, bending your right knee to a 90% angle.

As you lunge, rotate the dumbbell down and across your body, making a diagonal chopping motion.

As you push out of the lunge and stand back up, chop the dumbbell back up to your left shoulder.

*Because this exercise can sound confusing, it’s worth watching a video to make sure you understand how to complete the movement!
1c. Boxing Jab

1b. Woodchopper

Place a dumbbell on your left shoulder, holding it with both hands.

Step out into a forward lunge with your right leg, bending your right knee to a 90% angle.

As you lunge, rotate the dumbbell down and across your body, making a diagonal chopping motion.

As you push out of the lunge and stand back up, chop the dumbbell back up to your left shoulder.

*Because this exercise can sound confusing, it’s worth watching a video to make sure you understand how to complete the movement!
1d. Side to Side Squat

1d. The Heisman

Jump or step onto your right foot and pull your left knee up towards your right shoulder as you jump.

Then jump onto your left foot while bringing your right knee up towards your left shoulder.

Repeat the movement until the set is complete.

 

1d. Side to Side Squat

CIRCUIT 2 (50s Each)


2a. Squat Thrust

Stand straight up.

Bring both hands towards the floor, and once they’re on the floor, extend both legs so they’re straight behind you.

Jump or step your feet back to your hands.

Stand straight up.

Repeat until the set is complete!

*Very similar to a burpee, just doesn’t have the jump at the top.
2a. 180º Jump Turn to Floor Tap

2b. Lateral Lunge to Curtsy 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 curtsy lunge take a big step back crossing it behind the stabilizer foot. Make sure to get your knee as close to the floor as possible!

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

2b. Squat w/Overhead Press

2c. Mountain Climber

Get in a push-up position with your hands directly underneath your shoulders.

From here, jump or step your right foot as close to your right hand as possible.

Straighten your body.

Ten immediately jump or step your left foot as close to your left hand as possible while shifting your right leg back.

Keep alternating your legs as fast as you can.

2c. Plie Jump Squat

CIRCUIT 3 (40s Each)


3a. Lateral Lunge w/ Half ‘X’

Place a dumbbell in your left hand and step out into a lateral lunge with your right leg.

Next, push out of your lunge by kicking of your right leg out and extending your left arm towards the ceiling.

Return to the starting position and repeat.

3a. Lateral Lunge to Reverse Lunge

3b. 180º Turn w/ 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.
3b. Roundhouse Kick to Squat

CIRCUIT 4 (30s Each)


4a. Leap Forward In 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)


1a. 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, fex and point your toes towards the ceiling. Switch legs and repeat.

d. Runner’s Stretch

1b. Crossbody Hangover

Cross one foot over the other, and hinging from your waist, hang your upper body over your lower body and try to touch the floor with your arms. Feel the stretch in your hamstrings, and try to lengthen your spine.

Switch feet and continue the stretch.

a. Hamstring Stretch

1c. 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.

b. Glute Stretch

1d. Butterfly Stretch

Sitting in an upright position with your back straight, and your chest lifted.

Put the soles of your feet together, and push down on your knees gently to get a deep stretch in your groin and inner thighs.

c. Pigeon Stretch