Focus on really activating and engaging the glutes through each rep of every exercise of the activation circuit. This is going to ensure that glutes are "turned on" and the primary muscle group being engaged during the workout. (mind to muscle connection)

1. Stand with feet shoulder width apart and band looped above both knees
2. Slowly squat down by pushing your hips back and bending your knees like you’re sitting back in a chair
3. Return to the start/standing position without letting the knees collapse inwards (keeping tension in the band at all times) 
4. Keep your spine in a neutral position throughout movement

Banded Squat

1. Start by placing the band above the knees
2. Slightly bend your knees and push the butt back while hinging forward at the hips (keeping a neutral spine)
3. Step one foot out to the side, then slowly step your opposite foot in the same direction. Repeat in this direction for 3-4 steps. 
4. Continue with the same sequence in the opposite direction
5. Keep a forward leaning posture, and try to avoid dragging your feet.

Banded Lateral Steps- forward leaning

1. Start by looping band around the thighs, above your knees
2. Standing with feet together and hands by your sides or in front of you
 3.  Step one foot back, and slowly descend towards the floor while keeping a neutral spine and slight forward lean 
4. Push yourself back to a standing position using the front foot. 
5. Repeat on the other side.

Banded Alternating Reverse Lunge

1. For this exercise, lie on your back. 
2. Place loop band around thighs, above the knees
3. Slightly press thighs into the band in order to create constant tension in the band and activate the glutes throughout the movement
4. Squeeze your glutes and push through your heels to lift your hip up toward the ceiling.
5. Keep your abs engaged throughout.

Banded Glute Bridge

Lower Body Activation

*as reps decrease, weight should increase. Add 2.5-5lbs with each additional set. If you do not have that many weights available, perform each set at the highest number of reps 

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you squat down 
- Push through your heels to come up

DB Goblet Squat

*as reps decrease, weight should increase. Add 2.5-5lbs with each additional set. If you do not have that many weights available, perform each set at the highest number of reps 

- Place your upper back on a bench, and dumbbells on your hips
- Push through your heels bringing your hips up 
- Engage your glutes as you come up
- Complete one full rep, directly followed by a 1/4 rep or pulse at the top of the moment
- Lower back to starting position
- Repeat for set number of reps

Dumbbell Hip Thrust: 1+1/4 reps

SUPERSET: Perform all required reps for the first exercise. With little to no rest, jump straight into the second exercise and perform all required reps for that exercise. Once both exercises are complete, rest for required time and repeat this sequence for the desired number of sets.

*10 reps per side

-Holding dumbbells at your sides, chest lifted and shoulders back
- Place foot up onto the box/bench and push through your heel to stand up
- Bring the other leg up
-Step down
- Repeat all reps on one leg before moving to the other leg

Dumbbell Step Ups

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, while lowering DB just above the ground 
- Stand up to full extension, squeezing through the glutes and keeping the knees pointed out

Dumbbell Sumo Squat

Superset

*12 reps per side

- Staggered stance, front foot flat, back foot elevate heel.
- Hold DB in the hand of the same side of the front, flat foot
-Hinge hips push glutes backwards
- Keeping a neutral spine and slightly bending at the knee,  lower DB down towards the front foot
-Keep the DB close to the leg during descend and ascend (don't reach it out in front of you)
- Driving through the heel of the front font, lift up to starting position
-Squeeze through the glute and think of trying to squeeze the glute down the back of the hamstring

B-Stance DB RDL

OPTIONAL FINISHER BURNOUT

This will get the heart rate up and have the booty burning! Perform the burnout section with as little rest as possible. This is the last bit of work, so FINISH STRONG!

- Perform jumping squats switching between narrow and wide stance each jump
-squat by lowering glutes back and down as if sitting back in a chair (both in the narrow and wide stance position)

Wide to Narrow Jump Squats

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Lower Body (Home)

More workouts from Chelsea Heiser