- Place your upper back on the chair
- Keep you eyesight in front of you
- Bring your hips down
- Push through your heels raising you hips squeezing your glutes

Hip trust

- Keep your hips down your back straight
- Step sideways engaging your glutes
- Do the same steps to the other side

Banded lateral walks (Glute band)

Hip Thrust Superset Banded Lateral Walks

Goblet squat

Side Lunges

Goblet Squats Superset Side Lunges

- Step back keeping your chest up
- Bring your back knee down until both legs are at about 90 degrees
- Push through your front leg engaging your quad and glute bringing your back leg forward

Elevated reverse lunge

B-Stance Deadlifts

Elevated reverse Lunges Superset B-Stance Deadlift

Glute bridge

Single Leg deadlift

Glute Bridge Superset Single Leg Deadlift

- Hold the top of the dumbbell with both hands 
- Push your hips back flexing at the knee to come down
- Come down until you reach parallel then come up a couple of inches then straight back down 
- Keep your chest up

Goblet squats pulses

Good Morning

Goblet Squats Pulses Superset Good Morning

- Push through the ball of your feet 
- Raise your heals engaging your calves 
- Pause and come down

Standing calf Raise

- Place the band at knee height
- Extend your leg behind you engaging your glute 
- Keep your hips squared

Glutes kickbacks

Standing Calf raises + Glutes Kickbacks

W2/D1  Glutes & Legs

So tough, but I feel so accomplished being able to finish and slightly increase with weights.

Dottie

Lili

This was a great workout.
Looking forward to seeing the results!

Ericka Dates

W1/D1  Glutes  & Legs

Great workout! I feel the burn baby!! 💪🏼

Laura Maestas

Great way to get back to upper workouts!! Thank you ❤️

W1/D2 Upper Body & ABS

Shana

Intense! But a great workout ! 🔥🔥🔥

Gloria

W1/D3 Glutes & Legs

Yesenia

W1/D4 Upper Body & ABS

The kneeling squats hurt my knees but finished everything else. Pushing through!

Honestly great workout! Feeling the 🍑 instantly growing..

Ninoshkari

W1/D5 Glutes & Legs

W2/D2  Upper Body & ABS

W2/D3 Glutes & Legs

W2/D4 Upper Body + ABS

YanciVentura

W2/D5  Glutes & Legs

W3/D1 Glutes & Legs

Great workout! My arms are on fire🔥🔥

Me gusta muchos estos ejercicios ✔️💕 gracias 👑

W3/D2 Upper Body & ABS

W3/D3 Glutes & Legs

W3/D4 Upper Body & ABS

W3/D5 Glutes & Legs

3 months of consistent workouts & I’m already seeing results! 💪 week#4

W2/D1 Glutes & Legs

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