Rest: 30-60 Seconds Between Each Set

1. Banded Hip Thrust with Dumbbell

5 sets of 12 reps

The resistance band is KEY in this exercise. The leg in the air should go up as your hip goes up. The resistance band wants to bring the leg on the ground up with it but since you fight to keep it on the ground it contracts the booty and makes it even more effective than it would be without the band. We’re not playing no games. I’ve posted this exercise so many times on my IG and there’s a reason for that. The pain was real as u can see on her face lol.

2. Frog Pumps

3 sets of 20-30 reps

Make sure you keep your knees out while performing this. Your knees will have a tendency to want to go in, but make sure you keep them out.

3. Dumbbell Kneeling Glute Squat

3 sets of 12-16 reps

Make sure to arch your back slightly while keeping good posture they entire time. Squeeze the glutes at the top.

4. Knee Up Step Back Lunges

3 sets of 12-16 reps on each leg

Crucial for the hamstrings and glutes. Make sure your knee doesn’t go over your toe when you lunge down and also, make sure the heel on the front foot never picks up off the ground.