• Warmup

    Walk uphill usally start on around a 10 incline and slow pace for 10mins to wake the body up.

  • Activation

    I will always warm up with a few exercises to warm up my glutes, this ensures the right muscles are working for you and you do not become dependant on your quads or even your back when performing lower body exercises. Using a resistance band of any sort complete the following.

    3 rounds – 10-15 reps of each (rest 1 min between rounds)

    • Squats body weight
    • Glute bridges
    • Glute kickbacks (holding a wall and don’t arch your back)
  • Circ-1


    3 rounds (rest 1 min between rounds)

    • Walking weighted lunges -20 total
    • Jump lunges – 12-14
    • Kettlebell goblet squat – 15
  • Circ-2

    3 rounds (rest 1 min between rounds)

    • Alternating Lunges- 20 total
    • Side lunges alternating – 20 total
    • Jump Squats – 12- 15
  • Circ-3

    Circuit 3- 4 rounds (rest 1 min between rounds)

    • Step ups left x 10
    • Step ups right x 10
    • Squat kick forward ( alternating leg for the kick)- x20 total
  • Finisher

    • Glute bridges x 10, then hold at top for 20 seconds x 4
    • Glute bridge position walk, your legs out and in with baby steps 30 seconds x 3