Perform each exercise once before moving onto the next one. Rest 60-90 seconds. Repeat for sets.

- 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

Place band on thighs above knees. Squat down half way, keeping tension outward on the band. Facing forward take a 45 degree angle step backwards. Step your other foot to meet it then repeat on the other side. 

X __reps total.

Knee Banded Reverse Squat Walk

Superset

Take a dumbbell or kettlebell and hold it in both hands under your chin (hold dumbbell long ways).
Stand with your feet together.
Step out laterally with your right foot.
Bend at the knee and squat down to a 90 degree angle.
Stand back up and bring your right leg back in.
Repeat reps on one leg.
Now step out with your left leg and repeat.


X__reps each leg

DB Goblet Lateral Lunge

Place a glute band just above the knees and lay flat on your back on a mat. 
Roll a barbell over your legs and let it rest where your hips bend. Consider using a pad that wraps around the barbell to cushion the weight against your body.
Bend your knees 90 degrees, so they point up to the ceiling.
Place your feet/heels on a small step. 
Place your hands around the barbell.
Use your heels to push your hips upward while you hold the barbell. Your shoulders and head will remain flat on the floor. Your knees should still point upward, with your body forming a straight line from your shoulders to your hips. Your core should be engaged as well. 
Hold this upward position for a few seconds, then slowly release back to the floor.
Move your body slowly in and out of this position for up to 10 reps, depending on your strength, stamina, and the barbell weight.
Repeat the exercise for 2 to 3 sets during your workout, with the same number of reps. Rest at least 1 or 2 minutes between sets.

Barbell Knee Banded Glute Bridge (feet elevated)

Hold dumbbells at shoulder height. Push your hips back and keep your chest up as you come down. Reach parallel pulsing twice at the bottom then extend your legs to come up.

Knee Banded Dumbbell front squat

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

Stand in front of a bench or step, holding a pair of dumbbells with your arms by your side, palms facing in.
Step up onto the bench and press your foot through the bench to straighten your leg, while lifting the other leg up.
To work on balance, don’t allow your other foot to make contact with the bench. Just let it hang off the bench.
Slowly lower you leg back to the starting position. 

X__reps each leg

Dumbbell Step ups

Place a bench in front of the cable column, position the cable to the lowest setting, depending on the strap you are using, hook it either around your ankle or the heel/arch of your foot. If your leg is bent, kick it straight back as you extend your knee. If your leg is straight, slowly swing it back until you reach full hip extension. (You might feel your hamstrings working more with this variation.) With both variations, squeeze your glute as you reach full hip extension.

X__reps each leg

Bench Kneeling Cable Glute Kickback

Get set up in the machine and pick a load that you can do for 15 reps to failure. After you complete your first set of 15, immediately lower the weight by moving the pin one or two notches up the weight stack, and then perform another 15 reps.

 X__reps total

Seated Hip Abduction machine

Knee Banded Glute Bridge

Begin on your back with your knees bent to a 90-degree angle and your feet off of the floor.
Extend your arms straight above you with your fingers pointed toward the ceiling and chin tucked into your chest. Make “blades” with your hands by keeping your fingers together. The thumb-side blade of your hand should be pointed toward your head.
Actively think about slightly pulling your ribs toward your pelvis by squeezing your abdominals and pressing your lower back gently toward the floor.
This position is known as the dead bug. Hold the braced position with your lower back pressed on the floor and core engaged for 30 seconds to 1 minute. Repeat.
You can also perform the dead bug with your legs straight up in the air for more difficulty. Experiment with the straight-knee variation if the bent-knee option becomes too easy.
If you’re able to comfortably hold the position, you can add movement by slowly lowering your leg and opposite arm 6 inches off of the floor before returning to the starting position.

Deadbug Hold

Pull your navel in toward your spine. Inhale.
Exhale as you lift your hips a few inches off the floor, keeping your legs pointed straight up. Your hips should leave the floor as you push your legs up toward the ceiling. Really pull in the lower abdominal muscles during the lift. Don't lift your head during the lift, but keep it resting on the floor.
Slowly lower your hips back to the floor, inhaling as you do. Your legs return to the starting position, in the air with your knees aligned with your hips. Your legs can be straight or knees bent.
Repeat 10 to 12 times for one set.
At the end of a set, gently return your legs to the floor.

Core Hip Lifts

Lie on back with knees over hips, band around arches of feet. Place hands behind head and separate knees slightly. Extend left leg and bring right knee to left elbow. Switch sides. Continue for 30 seconds.

Glutes & Hamstrings + Core (Gym)

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