A1. Barbell Hip Thrust
4 sets, 10 reps
Barbell hip thrusts are great for glute activation, targeting muscles like your gluteus maximus and gluteus medius. Barbell hip thrusts work your entire lower body.
Sit on the ground with your back up against the long edge of a bench and roll the loaded barbell into the crease of your hips (you can wrap a towel or squat pad around the bar to make it more comfortable). Once your position is set, lift up your body thrusting with your hips to the horizontal position, using your hands to hold the barbell steady. Tighten your glutes to bring your body in line from shoulders to knees. Your knees should be over your ankles, with your shins vertical. Your hips and knees should also be in line with one another. Very slowly lower your hips down to your starting position and continue your reps. At the end point of the movement you should notice:
- Your lower legs are perpendicular to the ground (straight up and down)
- Your shoulder blades are on the bench with your upper body, hips and knee creating a straight line. Torso should be parallel to the floor
- Chin should be slightly tucked, abs tight and glutes engaged (squeeze your buttocks throughout the whole range of motion).
- Avoiding arching through your lower back and/ or throwing your head backwards
A2. Reverse Crunches
3 sets x 20 reps
Lie with your back to the ground on a workout mat. Bend your knees 90 degrees with your feet flat on the floor. Next, lift your feet off the ground, raising your thighs until they're vertical. Keep your knees bent at 90 degrees for the entire movement. Bring your knees toward your face as far as you can possibly go, without lifting your back from the mat. Hold in position and slowly return to the starting position.
B1, B2, B3, B4
3 rounds of 40 second on, 20 seconds rest
B1. Alternating Reverse Lunges
Holding 1 weight in each hand, stand with your arms by your side and standing up tall. Next, step forward into a kneeling pose leading with your left leg and hold the kneeling position for a moment. Return back to standing straight and repeat with the opposite leg.
B2. Stability Ball Plank
Using either a large exercise ball or an exercise mat, lean in a pushup position with your elbows locked at a 45 degree angle, leaning into the ball or exercise mat with your arms. Hold the plank position for 30-40 seconds, rest and repeat.
B3. Step Ups (Glute Focused)
Quad focused step ups specifically target your quadriceps while still working your hamstrings and glutes.
Start this exercise by elevating your foot on 2x 25kg plates, next you’ll want to push down through your heel whilst driving your knee forwards & outwards - This means to bring your non working leg forwards, but don’t bounce off it. Remember to keep all the tension running through your working leg during this exercise.
B4. Banded KB RDL
Set up a barbell and position your stance shoulder apart with your toes facing forwards. Position the barbell over your feet. Next bend down and grab the bar with a grip that's slightly wider than shoulder-width. Keeping your back flat and shoulders over the barbell, then stand up and brace your position. Be sure to use proper technique when attempting this exercise. As you feel tension in your hamstrings, with the barbell being lifted a small amount above your knee, stand up and fully extend your stance, reaching the top of the exercise movement.