- Hip thrusters 
- Smith Machine Lunge circuit 
- Bulgarian Split squats 
- Russian twists

- 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

- 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

- Lean back to about 45 degrees, keeping your back straight and core engaged
- With your feet on the floor rotate your torso with your hands overhead

Russian twists (overhead)

D16

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