Beginner


Banded Lateral Walks

Main Muscle group: glutes
Secondary muscle(s): abs, hamstrings, quad
Equipment required: bands
Experience level: beginner
Instructions
i. Position a band around your lower legs. The resistance can be applied closer to the knees for an easier movement or around the ankles or feet for a more advanced movement.
ii. With the band in place, assume an athletic standing position, with the knees and hips slightly bent, feet shoulder-width apart, and the head and chest up. This will be your starting position.
iii. Staying low, take a slow, lateral step. Keep your toes pointed forward and stay low. After completing the step, follow with the opposite leg. Step slowly, resisting the band. Keep the feet at least shoulder width apart to maintain band tension.
iv. Continue to laterally step in this manner to complete the set for the desired number of repetitions before switching to walk in the opposite direction.

Sumo Squats

Main Muscle group: glutes and quads
Secondary muscle(s): abs, hamstrings, lower back
Equipment required: kettlebell or dumbbell
Experience level: beginner
Instructions
a. Stand in a wide stance with toes turned out at a 45-degree angle.
b. Grip a heavy dumbbell or a kettlebell in both hands.
c. Keep the upper body pin straight and bend the knees into a squat slowly.
d. Lower yourself as far as you are comfortable but make sure the knees are parallel with the toes.
e. Push into your heels as you bring yourself up to the starting position.
f. Repeat for desired reps and sets.
Tips- for extra glute and hamstring work, alternate between a sumo squat and wide leg deadlift.

Alternating Squats to RDL

Main Muscle group: glutes and hamstrings
Secondary muscle(s): abs, quads, lower back
Equipment required: kettlebell or dumbbell
Experience level: beginner
Instructions
a. Stand in a wide stance with toes turned out at a 45-degree angle.
b. Grip a heavy dumbbell or a kettlebell in both hands.
c. Keep the upper body pin straight and bend the knees into a squat slowly.
d. Lower yourself as far as you are comfortable but make sure the knees are parallel with the toes.
e. Push into your heels as you bring yourself up to the starting position.
f. Push your hips back and hinge forward until your torso is nearly parallel with the floor.
g. Once you have locked out the hips, reverse the movement by pushing the hips back and hinging forward.
h. Repeat for desired reps and sets.

Tips- for extra glute and hamstring work, alternate between a sumo squat and wide leg deadlift.


Glute Kick Backs

Main Muscle group: glutes
Secondary muscle(s): abs, hamstrings, quad
Equipment required: machine
Experience level: Intermediate
Instructions
i. To use the standing glute kick machine, set the appropriate weight and adjust the leg padding height so that it’s right behind your knee.
ii. At the starting position, your knee is lifted with the padding under it.
iii. Hold the balance bar and with your head up and back straight.
iv. Push the knee down and the leg back.
v. Return the start position and repeat for desired reps and sets.
Tips- If you don’t have access to this machine you can perform body weight kick-backs positioned on your hands and knees.

Intermediate


Back Squats

Main Muscle group: quads
Secondary muscle(s): calves, glutes, hamstrings, lower back
Equipment required: barbell
Experience level: intermediate
Instructions:
i. Set up for the exercise by setting the barbell to just below shoulder height and loading the weight you want to use.
ii. Stand under the bar with your feet at about shoulder width apart.
iii. Position the bar so that it is resting on the muscles on the top of your back, not on the back of your neck. The bar should feel comfortable. If it doesn’t, try adding some padding to the bar.
iv. Now take your hands over the back and grip the bar with a wide grip for stability.
v. You should now bend at the knees and straighten your back in preparation to take the weight off the rack.
vi. Keeping your back straight and eyes up, push up through the legs and take the weight off the rack.
vii. Take a small step back and stabilize yourself.
viii. Keeping your eyes facing forward slowly lower your body down. Don’t lean forward as you come down. Your buttocks should come out and drop straight down.
ix. Squat down until your thighs are parallel with the floor, and then slowly raise your body back up by pushing through your heels.
x. Do not lock the knees out when you stand up, and then repeat the movement.

Wide Stance Back Squat

Main Muscle group: quads
Secondary muscle(s): calves, glutes, hamstrings, lower back
Equipment required: barbell
Experience level: intermediate
Instructions:
i. Set up for the wide squat by setting the barbell to just below shoulder height and loading the weight you want to use.
ii. Stand under the bar with your feet at about shoulder width apart.
iii. Position the bar so that it is resting on the muscles on the top of your back, not on the back of your neck. The bar should feel comfortable. If it doesn’t, try adding some padding to the bar.
iv. Now take your hands over the back and grip the bar with a wide grip for stability.
v. You should now bend at the knees and straighten your back in preparation to take the weight off the rack.
vi. Move your feet apart, wide than shoulder width, with your toes pointing out slightly.
vii. Keeping your back straight and eyes up, push up through the legs and take the weight off the rack.
viii. Take a small step back and stabilize yourself.
ix. Keeping your eyes facing forwards, slowly lower your body down. Don’t lean forward as you come down. Your buttocks should come out and drop straight down.
x. Squat down until your thighs are parallel to the floor, and then slowly raise your body back up by pushing through your heels.
xi. Do not lock the knees out when you stand up, and then repeat the movement.

Romanian Deadlift

Main Muscle group: hamstrings
Secondary muscle(s): glutes, quads, lower back, mid-back, abs, calves
Equipment required: barbell
Experience level: intermediate
Instructions:
i. Position the bar over the top of your shoelaces and assume a hip width stance.
ii. Push your hips back and hinge forward until your torso is nearly parallel with the floor.
iii. Reach down and grasp the bar using a shoulder width, double overhand grip.
iv. Ensure your spine is neutral, shin is vertical, and your hips are roughly the same height as your shoulders.
v. Drive through the whole foot and focus on pushing the floor away.
vi. Ensure the bar tracks in a straight line as you extend the knees and hips.
vii. Once you have locked out the hips, reverse the movement by pushing the hips back and hinging forward.
viii. Return the bar to the floor, reset, and repeat for the desired number of repetitions.

Glute Hip Thrust

Main Muscle group: glutes
Secondary muscle(s): abs, hamstrings
Equipment required: bands or barbell
Experience level: Intermediate
Instructions
i. Start in a supine position with your back on a bench. Attach bands or set barbell at the crease of your hips.
ii. Drive both feet into the floor and squeeze your glutes while bridging your hips up.
iii. Lower your hips back to the starting position and repeat for the desired number of repetitions.
Tips-
1. If just using your bodyweight, you can cross your arms in front of your chest or simply have them straight out to the sides. Utilize whichever method is more comfortable.
2. Ensure that the lower back doesn’t arch as you extend the hip, you should focus on squeezing the glutes and slightly posteriorly tilting the pelvis.
3. Ideally you should prioritize a straight line from your knees through your shoulders at the peak of contraction.
4. Don’t allow the hips to drop or rotate as you bridge the hips up.
5. Focus on exhaling as you bridge the hips up. You shouldn’t feel the movement through your lower back at all.
6. If you can’t seem to feel your glutes activating, palpate the musculature with your hands and focus on pausing the movement at the peak of contraction.

Advanced


Smith Machine Pistol Squats

Main Muscle group: glutes and quads
Secondary muscle(s): abs, hamstrings,
Equipment required: machine
Experience level: advanced
Instructions
i. To begin, first set the bar to a position that best matches your height. Step under it and position the bar across the back of your shoulders.
ii. Take the bar with your hands facing forward, unlock it and lift it off the rack by extending your legs.3
iii. Move one foot forward about 12 inches in front of the bar. Extend the other leg out in front of you, holding it off the ground. Look forward at all times and maintain a neutral or slightly arched spine. This will be your starting position.
iv. Maintaining good posture, lower yourself by flexing the knee and hip, going down as far as flexibility allows.
v. Pause briefly at the bottom and then return to the starting position by driving through the heel of your foot, extending the knee and hip.

Walking Lunges with Dumbbells

Main Muscle group: quads
Secondary muscle(s): abs, adductors, calves, glutes, hamstrings, shoulders, traps, upper back
Equipment required: barbell
Experience level: advanced
Instructions:
i. Set up with your feet shoulder width apart.
ii. Step forward with one leg and allow both knees to bend simultaneously.
iii. Descend until the back knee touches the floor.
iv. Drive through the front foot and extend the knee as you stand up fully and return to the starting position.
v. Repeat on the opposite leg.
vi. Repeat the desired number of repetitions.