Gluteober

STRENGTH

1. Heels elevated goblet 1.5 squat

3-4 x 6-8

Rest 2 minutes

Suggested filler: Hip flexor mobilization with internal and external rotation x 5-10 RL

2A. Skater step-up

3 x 6-8 RL

2B. Straight arm plank with alternating leg lift

2-3 x 5-10 RL

Rest 60 seconds

3A. Band pull-through

3 x 10-15

3B. Side lying hip abductions

2-3 x 15-20 RL

Rest 60 seconds

IF TIME CARDIO FINISHER:

Perform for 30 seconds on and rest 30 seconds. Complete 5 rounds for a 5 minute finisher.

Clean > squat > swing