3×16 Step Ups
1) Keep your core engaged, 2) slightly lean forward into the leg you’ll be stepping with, 3) step through your heel, 4) drive your non-stepping knee up to about belly button height and hold for a second or two at the top.
3×14 Romanian Deadlifts (RDLs)
1) Keep your core and lats engaged to keep a straight and stable back, 2) Lower yourself into the hip hinge until you feel tension in your hamstrings, 3) push into your heels to drive your body up. You should feel this in your glutes and hamstrings. If you’re feeling this in your lower back, hinge your hips more.
3×20 Tube Band Kickbacks
KEEP YOUR CORE ENGAGED THE ENTIRE TIME!!! Keep a slight bend in your standing knee and only kick back as far as it takes to feel a good tension in your kicking glute.
3×14 Bulgarian Split Squats
Make sure the platform isn’t too high, 12-18in is a good height. A tip to set yourself up properly is to take 2 good steps out from the platform and plant the front leg there. Remember: 1) keep your core engaged, 2) put about 90% of your weight on the front leg, 3) keep your upper body “diagonal” – lean into the knee when you squat, 4) push off of your front heel to come back to standing.
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).