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!
3xMax Time 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 Reverse Lunges
1) Core engaged, 2) Don’t put one foot directly behind the other – keep them in parallel lines, 3) knees over ankles, 4) push into heel to stand.
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).