PRIMARY FOCUS: GLUTE MED + UPPER GLUTE & STABILITY

WARM UP
GLUTE ACTIVATION
KAS GLUTE BRIDGE: 4 x 12
ALTERNATING STEP BACK LUNGE: 3 x 10 (1 rep = 1 step back to EACH side)
LATERAL LUNGE: 3 x 10 per side
NARROW SQUAT: 3 x 12
FROG PUMP GLUTE BRIDGE: 3 x 12
OPTIONAL GLUTE FINISHER
COOL DOWN

NOTES: Aim for 60 - 90 seconds of rest between sets. In your alternating step back lunges, step long and slightly diagonally back to target glutes, hinging the upper body forwards. In your narrow squat, sit your hips back and down, drive through the heels and squeeze the glutes to stand. If you struggle to feel you glutes in your lateral lunge, try holding one single dumbbell in at the chest. Focus on sitting your hip back when you drop to the side.

To ensure glute engagement have a slight lean forwards in lunges and squats, ensure your knees drive out over your pinky toes and never buckle in towards your big toes, drive through your heels (never your toes) and use slow, controlled reps, especially as you lower into a movement.