SUPERSET 1
x4
10 reps of weighted close-squats
knees, ankles, feet, toes pointing forward
weights either by your side or (my preference) hoisted up on either shoulder
Squat LOW making sure your feet don’t turn inward
10 on either side of un-weighted split squats
hands on hips
Front foot flat and forward
back foot forward, ankle raised off the floor
lunge into your front leg and push up straight, SQUEEZE that back butt cheek
SUPERSET 2
x4
15 reps sumo squats
Go heavy here with 1 dumbbell, or use the cable machine (keeps tension throughout)
knees wide, feet pointing out
A** to the Grass ladies, SLOW and controlled on the way down, and fast up to squeeze
10 reps either side of single lead deadlifts
Keep a bend in your standing leg, engage the glutes as you pivot to bring your other leg up and down
if using weights: you want your weight in the same hand as your straight leg
keep your back straight the entire time, we’re hinging at the hips here
SUPERSET 3
x4
10 reps on either side of Bulgarian Split Squats
you’ll need a bench here; place your back leg on the bench, I like to curl toes under
front leg STRAIGHT, toes not ever going over your knee, lunge up and down
Add weights if you’re confident enough!
20 reps glute bridges
I opted for some inner-thigh work here…
put the flat of your feet together, knees open like a frog pose
squeeze your glutes to bring yourself up. Hold. Lower slowly.