Make sure your 12-16’ bench is secure and won’t slide backward, position your upper back against the bench, curl your arms, dig your triceps into the bench, and make fists with your hands (or put your arms in a T position). 
With the bottoms of your shoulder blades lined up with the front of the bench, assume your hip thrust stance with weight across the hips, positioning your feet together along your center line. To perform the movement, drive through your heel, raise your hips until they are roughly in line with your grounded knee and shoulders, and squeeze your glute as you reach the top position. Pause in the top position, lower yourself with control, and pause in the bottom position. Repeat.

Barbell 1 1/4 Hip thrusts

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Barbell RDL

Get into position and place the bottom of your foot on the handle or use ankle strap.
Push back and up with your foot and extending your leg upwards.
Lower your leg back down.
Complete desired reps then repeat on the opposite side.

X__reps each leg

Cable glute kickback

Get into position and place the bottom of your foot on the handle or use ankle strap.
Slightly turn foot outward 45 degree angle.
Push back and up with your foot and extending your leg upwards.
Lower your leg back down.
Complete desired reps then repeat on the opposite side.

45 degree Cable glute kickback

Position the bottoms of your shoulder blades along the front of a secured bench, roll the barbell over your hips, and assume a narrow hip thrust stance. Next, straighten one leg, placing your heel just in front of your other foot and keeping the toes of the extended leg in the air. The key is to use your extended leg only for balance and stability. Your rear foot (the one that is closer to your body) should produce around 70 percent of the force, while your extended leg produces about 30 percent of the force when you extend your hips. To execute the movement, drive through the heel of the foot that is closer to your body and raise your hips into the barbell. Realize that your extended leg is there only to provide balance and stability. In other words, don’t actively push your extended leg into the floor as you extend your hips.

X__each leg

B-Stance Barbell Hip Thrust

Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor behind you. Hinge at your hips, and lower the dumbbells toward the floor. 
Lift back up engaging your glutes.

X__reps each leg

Dumbbell single leg RDL

Place a glute band around the thighs above the knees. With feet facing forward and a slight bend in the knees take a step to the side stretching the band and engaging the side glute muscles. 
Perform all reps in one direction on one side before doing the other side.

X__reps each way

Lateral Knee Band Walk

Lift your legs so your knees are directly over your hips. Slowly lower one arm and extend opposite leg until they’re just above the floor. Bring them back to the starting position. Repeat on the opposite side.

X__reps each side

Dead bug

Start resting on all fours with a medium-weight dumbbell — 10 pounds is a good starting point — on the left side of your body.
With your palms flat, raise up off your knees onto your toes; your legs should be straight. Be sure to gently squeeze your glutes to engage them and keep your hands directly underneath your shoulders.
Contract your abs to keep yourself up and prevent your bottom from sticking up. Remember to keep your belly button pulled in.
With your head and spine in line, keep your back flat — don't let it curve. Look about one inch out in front of you, and don't tuck your chin. Picture your body as a long, straight board.
Maintaining this form, grab the dumbbell with your right hand and pull it underneath your body until it's on the right side of your body. Be sure not to rotate your hips.
With control, grab the dumbbell with your left hand and pull it underneath your body until it's back on the left side of your body.
This counts as one rep. 

X__reps total

High Plank DB Pull Through

- Start in a side plank position 
- Raise your hips keeping your core engaged 
- Lower with a slow controlled movement
* Work both sides

Elbow side plank hip raises

Start with your hands just outside the shoulders.
Lifting your hips up into down dog and bringing your body into a pike position.
Lift one hand and reach back to touch the opposite foot. Repeat the sequence to the opposite side. Repeating back and forth for time or reps.

X__reps total

Glutes & Hamstrings + Core (Gym)

More workouts from Ashley Thomas