Link to Workout:

🍑Back Squat with Pulse (4 sets; 8-10 reps) 

Barbell should be resting on your posterior shoulder/traps. Feet should be shoulder width apart, toes slightly turned out. Sit back into the squat, think “you are sitting into a chair”. Squat should come just below the level of the knees. Drive through the heel/mid foot to come up to half way point and return to bottom before driving back to the starting point (aka pulse). Keep chin and chest lifted, maintain neutral spine, keep the knees in line with the toes (no falling inwards). 

🍑Sit to Stand (4 sets; 8-10 reps) 

Band should be around lower thigh. Rest the barbell on your posterior shoulder/mid trap, place tension on the band by bringing the knees outward. Sit back into the squat slowly, tap the bench at the bottom. Maintain tension the band to return to starting position. Keep core engaged!

🍑RDL (4 sets; 8-10 reps) 

Sit the butt back while maintaining a flat back and braced core (hinging at the hips). Lower bar to lower third of shin. Drive through the heels to lift the bar back to starting position.

🔥 Superset 🔥

🍑Curtsy Lunge (3 sets; 12 reps total) 

Cross the back leg behind the front. Keep weight in front leg, drive through the front heel and mid foot to return to start. 

Superset with/ 

🍑Gluteus Medius Kickback (10-12 each side) 

Working leg will be slightly externally rotated to isolate the gluteus medius. Kickback should be at about a 45 degree angle. Move slowly! 

🔥 Superset Finisher🔥

🍑Heels Lifted Wall Sit (3 sets; 30 seconds) 

Knee and hip bend should be at or near 90 degrees. Keep hands off the knees and raise up onto your tip toes for an extra quad burn. 

Superset with/ 

🍑Banded Glute Bridge (15-20 reps) 

Band should be around lower thighs. Press your thighs against the band (abduction) to add tension and drive through the heels to ensure glute and hamstring engagement.