Glute Activations
2 rounds
Start in a table top position (All fours) Flat back and engaged core
• Fire Hydrants (12 reps each side)
• Backwards Circular Motions (12 reps each side)
• Forward Circular Motions (12 reps each side)
• Donkey Kicks (20 reps each side)
Section 1
3 sets, 12 reps
• Inclined Dumbbell Squats
• Hip Thrusts
Section 2
3 sets, 12 reps
• Dumbbell Single Arm Rows
• Pop Squats
Section 3
3 sets, 15 reps
• Dumbbell Overhead Tricep Extensions
• Dips