This is a tough workout that plays with tempo and half reps to challenge the muscles! Minimal equipment is needed just dumbbells and a bench or a box. 
You can expect lots of glute isolation and a cardiovascular challenge for the finisher.

Now put in that work 🍑🍑🍑

-Take a squat stance outside shoulder width , toes point out
-Carry the dumbbell vertically with palms up
- squat to full range of motion pause and push half way up then drop back down to full range of motion before coming back to start position 

1 and 1/2 reps counts as 1 hole rep

* SAFETY : pick the dumbell up from the floor and place to a bench. Adopt good squat form and lift it from the bench into the front rack position.

Goblet Squat, 1 1/2 reps

- Start with one leg on the box ( a high box is not necessary) 
- Step up to full extension with glutes engaged
- Keep your chest up 
- Do not alternate legs 

- can also carry the dumbbell by your side ( will challenge sideways core stability)

Box step up

1 and 1/2 reps equals 1 rep
Begin with dumbbells in each hand and feet hip width, knees slightly bent
- hinge from the hips and lower till dumbbells reach mid shin. Pause at the lowest range of motion 
- brace the core and squeeze the glutes to raise back for half the rep. 
- fall back to full range of motion to and sweetzer again to lift back to standing position.

DB Romanian Deadlift, 1 1/2 reps

Perform all full range of motion reps- the last reps you will try swim kicking the legs in an alternating pattern, keeping glutes and lower back engaged for about 10 seconds (shown in video) .
- Begin in a prone position with your legs off the box edge in the hip socket
- brace yourself with your arms and squeeze the glutes to lift the legs.
- keep knees at a bent 90 degree position with feet together and knees open
- Lower the legs back into the box side and press the knees into the box to activate hip flexors. Repeat to next rep

PROGRESSIONS:
- extending legs to a straight leg position, feet flexed and knees locked.

Reverse hyperextensions+ Swim Kicks

Booty Superset

Glute kickback, Elbows down

- Perform jumping squats bringing the legs together and back open between jumps

LEGS Glute Focus// 11.22

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