10 MIN | Lower Body Mobility | Warm Up + Cool Down

This 10 minute mobility workout can be used prior to or your main workout to help prepare your hips, glutes, and legs for free weight or more vigorous training or after your main workout to restore your muscles to their resting lengths. - EQUIPMENT: Mat or soft surface to workout on is recommended - INTERVAL FORMAT: TIMER: 60 WORK / 20 REST INTERVALS: X8 MOBILITY CIRCUIT 1. Squat / Hinge / Squat / Stand 2. Deep Side to Side Lunges 3. Spinal Segmental Bridges 4. Froggy Style Segmental Bridges L/R 5. Side Lying Bent Knee Hip C.A.R.S. 6. Straight Legged Hip C.A.R.S.

DAY 1 | Glutes Strength + Stability Sets (Introductory Session)

SUPERSETS FORMAT: X15 SUPERSETS SETS 1-3: GLUTES ACTIVATION SETS 4-6: B.W. / ELEVATED SQUAT SEQUENCE SETS 7-9: ELEVATED LUNGE / HINGE SEQUENCE SETS 10-13: INNER / OUTER THIGHS ON MAT SET 14: QUADRUPED GLUTES SET 15: PRONE GLUTES FINISHER - SUPERSETS TIMER: 40/40 SECONDS WORK / 40 SECONDS REST – TIMER: 40/40/40 SET 1: GLUTES ACTIVATION 1. Glute Bridge + Pulse 2. Glute Bridge Pulses SETS 2-3: GLUTES ACTIVATION: 1. S.L. Bridge Tuck to 90º - Extend to Lower 2. S.L. Tuck & Straighten / Bend & Extend *REPEAT OTHER SIDE* SETS 4-5: B.W. / ELEVATED SQUAT SEQUENCE 1. Close Stance Quad Squats 2. Close Stance Elevated Quad Squats *REPEAT OTHER SIDE* SET 6: B.W. / ELEVATED SQUAT SEQUENCE L/R 1. Uneven Elevated Wide Squats SETS 7-8: ELEVATED LUNGE / HINGE SEQUENCE (LEFT/RIGHT) 1. Elevated Step-Back Lunges 2. Elevated Reverse Step Lunge + Good Morning Hinge *REPEAT OTHER SIDE* SET 9: ELEVATED LUNGE / HINGE SEQUENCE 1. Elevated Good Morning Hinges 2. Elevated Hinge / Squat / Hinge / Stand SETS 10-11: INNER / OUTER THIGHS ON MAT 1. Side Lying Knee Drive Forward / Kick to Extension 2. Top Leg Lift / Bottom Leg Lift / Lower *REPEAT OTHER SIDE* SETS 12-13: INNER / OUTER THIGHS ON MAT 1. Leg Over Leg Lift / Lift / Lower 2. :20 Circles Forward / :20 Circles Back *REPEAT OTHER SIDE* SET 14: QUADRUPED GLUTES - Into quadruped position on forearms L/R 1. Cross-Over Kick to 45 SET 15: PRONE GLUTES FINISHER X4 Rounds | :20 Second Exercises

10 MIN | Lower Body Mobility | Warm Up + Cool Down

Remember to warm up first!

DAY 2 | Thigh + Booty Building Workout | BANDS ONLY

MIXED FORMAT: X10 SUPERSETS (20 MIN) 150 REPS FINISHER SUPERSET TIMER: 40/40 SECONDS WORK / 40 SECONDS REST 150 REPS FINISHER: NO SPECIFIC TIMER SUPERSETS SETS 1-3: SIDE GLUTES ACTIVATION SETS 4-6: QUADRUPED INNER / OUTER THIGHS SETS 7-8: STANDING SQUAT / LUNGE SEQUENCE SETS 9-10: BRIDGE BOOTY FINISHER FINISHER ROUND: 150 REPS TOTAL - B.W. SIDE GLUTE SEQUENCE - TIMER: 40/40/40 SETS 1-2: SIDE GLUTES ACTIVATION 1. Clamshell Open / Pulse / Lower 2. Clam Open / Kick / Together / Close *REPEAT OTHER SIDE* SET 3: SIDE GLUTES ACTIVATION L/R 1. Forward Slide / Lift / Lower / Slide Back SETS 4-5: QUADRUPED INNER / OUTER THIGHS 1. Fire Hydrant / Donkey Kick Circles 2. Fire hydrant Kick to Side + Floor Tap *REPEAT OTHER SIDE* SET 6: QUADRUPED INNER / OUTER THIGHS L/R 1. Cross-Body Leg Lift / Kick SETS 7-8: STANDING SQUAT / LUNGE SEQUENCE 1. Wide Squat + Forward Step Lunge 2. Wide Squat + Reverse Step Lunge *REPEAT OTHER SIDE* SET 9: BRIDGE BOOTY FINISHER 1. Glute Bridge + Pulse 2. Butterfly Bridges SET 10: BRIDGE BOOTY FINISHER 1. Upright Glute Bridge / Open / Close / Lower 2. Upright Glute Bridge Pulse Out / In 150 REPS: B.W. SIDE BOOTY FINISHER NO SPECIFIC TIMER L/R X12 1. Forward Hold Foot Pumps X12 2. Speed Circles Forward X12 3. Speed Circles Back X12 4. Glass Table Slide Forward Glass Table Slide Back *REPEAT OTHER SIDE* X54 5. FAST 50 Froggy Pulses

10 MIN | Lower Body Mobility | Warm Up + Cool Down

Remember to warm up first!

DAY 3 | Standard Glutes Strength | DUMBBELLS ONLY

SUPERSETS FORMAT: X10 SUPERSETS SET 1: SQUATS SET 2: RDL'S SET 3: BRIDGES SET 4: LUNGES SET 5: RDL / SQUAT COMBO *REPEAT SETS 1-5* - SUPERSETS TIMER: 60/60 SECONDS WORK / 60 SECONDS REST - TIMER: 60/60/60 SET 1: SQUATS 1. Full Range Sumo D.L. Squats 2. Sumo x3 Pulse / x1 Full Range SET 2: RDL'S 1. Romanian Deadlifts L/R 2. S.L. Romanian DL SET 3: BRIDGES 1. Full Range Glute Bridges 2. Wide-Out F.R. Glute Bridges SET 4: LUNGES L/R 1. Static Stance Lunges @30: Reverse Step Lunges SET 5: RDL / SQUAT COMBO L/R 1. S.L. RDL / S.L. Quad Squat * REPEAT SETS 1-5*

LOWER BODY WEIGHTS USED

10 MIN | Lower Body Mobility | Warm Up + Cool Down

Remember to warm up first!

DAY 4 | Glutes and Hamstrings Strength Sets | + Finisher Challenge

MIXED FORMAT: X10 SUPERSETS (20 MIN) 150 REPS FINISHER SUPERSETS TIMER: 40/40 SECONDS WORK / 40 SECONDS REST 150 REPS FINISHER: NO SPECIFIC TIMER SUPERSETS SET 1-2: STANDARD / BULGARIAN GLUTES SET 3-4: STANDARD / ELEVATED RDL'S SET 5-6: BRIDGES / HIP THRUSTS SET 7-8: STANDARD / ELEVATED QUADS SET 9-10: HAMSTRINGS THRUSTS — FINISHER ROUND: 150 REPS TOTAL - B.W. ELEVATED FINISHER - TIMER: 40/40/40 SETS 1-2 : STANDARD / BULGARIAN GLUTES (LEFT / RIGHT) 1. Static Stance Lunges 2. Glute Biased Bulgarian Lunges *REPEAT OTHER SIDE* SETS 3-4: STANDARD / ELEVATED RDL'S (LEFT/RIGHT) 1. Narrow Stance RDL's 2. Supported S.L. Romanian DL's *REPEAT OTHER SIDE* SET 5: BRIDGES 1. Butterfly Bridges 2. Bridge HOLD - Pulse Out / Out / In SET 6: HIP THRUSTS 1. Banded Full Range Hip Thrusts 2. Weighted Full Range Hip Thrusts SETS 7-8: STANDARD / ELEVATED QUADS (LEFT/RIGHT) 1. Banded Staggered Quad Squats 2. Banded Quad-Biased Bulgarian Lunges *REPEAT OTHER SIDE* SET 9: HAMSTRINGS THRUSTS 1. Elevated Hamstrings Thrusts 2. Elevated Hamstrings Thrust / Pulse / Pulse / Lower SET 10: S.L. HAMSTRINGS THRUSTS L/R 1. S.L. Hamstrings Thrust / Pulse / Lower 150 REPS: ELEVATED B.W. FINISHER NO SPECIFIC TIMER L/R X12 1. S.L. Donkey Kick Pulses X12 2. S.L. Side Sweep to 90º / Extend X12 3. S.L. Pump Ups in Straight Back Extension X12 4. Cross-Over Kicks to 45º *REPEAT OTHER SIDE* X27 5. Hip thrust HOLD | Pump Ups X27 6. Hip Thrust HOLD | Pulse Outs

LOWER BODY WEIGHTS USED

10 MIN | Lower Body Mobility | Warm Up + Cool Down

Remember to warm up first!

DAY 5 | HIP-TASTIC Glutes 500 Reps Workout Challenge!

EQUIPMENT: 1. BODYWEIGHT 2. ADJUSTABLE BANDS EQUIPMENT REFERENCE: 1. LIGHT / MEDIUM BANDS X20 REPS / X25 SETS NO SPECIFIC TIMER — SETS 1-5: BANDED BRIDGES SETS 6-13: QUADRUPED GLUTES SETS 14-17: GLUTE SQUATS / LUNGES SETS 18-21: SIDE GLUTE SERIES SETS 22-25: THIGH SQUATS / LUNGES X25 SETS: NO SPECIFIC TIMER SETS 1-5: BANDED BRIDGES X20 1. Butterfly Bridges X20 2. Bridge Pulse-Outs X20 3. Bridge Pump-Ups X20 4. ALT. Pull-Out / In X20 5. Full Range Wide Bridges SETS 6-13: QUADRUPED GLUTES L/R X20 1. S.L. Lift / Lowers X20 2. Donkey Kicks X20 3. Donkey Kick / Straighten / 90º / In X20 4. Donkey Kick Pulses *REPEAT OTHER SIDE* SETS 14-17: GLUTE SQUATS / LUNGES X20 L/R 1. Wide to Narrow Step Squats X20 L/R 2. Banded Curtsy Squats SETS 18-21: SIDE GLUTE SERIES L/R X20 1. Clamshell Openers X20 2. Clamshell Openers / Kicks *REPEAT OTHER SIDE* SETS 22-25: THIGH SQUATS / LUNGES L/R X20 1. Side Lunge / Curtsy Lunge X20 2. Full Range Plie Squats X20 3. Plie Squat Pulses