3×12 Banded SL Hip Thrusts
1) Start w/bottom of shoulder blades on the bench/chair, 2) Keep core engaged, 3) make sure knee and heel are in line, 4) push off of your heel and squeeze glute to bring your hips up. If it’s too hard at first with the band, just take the band off until you have the form down.
3×16 Banded Hip Thrusts
You should NOT feel lower back pain or discomfort. This should be felt primarily in the glutes and secondarily in the hamstrings. 1) Place the bottom of your shoulder blades on the bench, 2) Keep your knees out against the band, 3) Keep your core engaged, 4) Push into your heels and squeeze your glutes to drive your hips up. Your upper body should remain stable, the only things moving are your hips!
3xFailure SL Squats
Keep your core engaged and your foot flat on the ground. Try not to sit on the bench when you squat, but just have it there in case you need to fall. Hold a weight to increase the challenge.
3xMaxTime Wall Sits
Keep your feet shoulder width apart and lean your back into the wall to sit as you would if there were a chair underneath you. You’ll feel this in your quads.
3×12 Standing Banded Hip Abductions
You should feel this primarily in the glute you’re using to stand. 12 reps both sides = 1 set.
3×20 DB Calf Raises
Don’t use momentum to raise yourself up. Do 20 in each direction – regular, toes inward, toes outward (each direction is a different set).