- Stairmaster circuit 15 mins
- Free weight body squats 
- Bulgarian split squats 
- Hip Thrusters 
- Scissors

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Free weight body squat

- Start with your back foot on top of an elevated surface 
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees 
- Push through your front leg to come back up 
- Work both sides

Bulgarian split squat

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Hip thrusters

- Lay on your back with your legs elevated
- Cross your legs across and over each other back and forth in a scissor position

D11

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