GLUTE ACTIVTATIONS
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
• Hip Thrusts (15 reps)
• Step Ups (10 reps each side)
SECTION 2
3 sets
• Bulgarian Split Squats (10 reps each side)
• Jump Squats
Section 3
3 sets, 12 reps
• Dumbbell Deadlifts
• Dumbbell Hamstrings Curls