1) One-legged Cable Kickback

  1. Attach an ankle cuff to a low cable pulley and your ankle. Whilst facing the machine, take one step backward and hold onto the metal structure for support. Lift your ankle so that you have a 90-degree bend at your hip. Tip: You should lean forwards from your hips and maintain a straight back throughout. This will be your starting position.
  2. Exhale and kick backward while maintaining a stationary torso. Squeeze the glute of the leg you have the cuff attached to and keep going until you have a peak contraction within the glute.
  3. Once you have achieved a peak contraction, pause for a brief moment, inhale and return the ankle along the same path back to the starting position.
  4. Repeat for the recommended amount of repetitions and swap legs.

2) Glute Bridge with Barbell

  1. Take a seat on the floor with a loaded barbell above your hips. Tip: To minimize your discomfort, place a pad over the bar. Once all is in place, gently place your hands (just wider than shoulder-width) on top of the bar and lay down flat on your back. Next, you will need to bend your knees so that they are at a 90-degree angle with your heels firmly planted on the floor. This will be your starting position.
  2. To initiate the movement, exhale, apply pressure into the floor through your upper back/shoulders and drive your hips towards the ceiling. To do so, squeeze your glutes and direct force through your heels. Tip: Stabilize the bar with your overhand grip but take no pressure.
  3. After a brief pause, inhale and return the barbell back along the same path into the starting position.
  4. Repeat for the recommended amount of repetitions.

3) Pull Through

  1. Begin standing a few feet in front of a low pulley with a rope or handle attached. Face away from the machine, straddling the cable, with your feet set wide apart.
  2. Begin the movement by reaching through your legs as far as possible, bending at the hips. Keep your knees slightly bent. Keeping your arms straight, extend through the hip to stand straight up. Avoid pulling upward through the shoulders; all of the motion should originate through the hips.

4) Glute Kickbacks

  1. Kneel on the floor or an exercise mat and bend at the waist with your arms extended in front of you (perpendicular to the torso) in order to get into a kneeling push-up position, but with the arms spaced at shoulder width. Your head should be looking forward and the bend of the knees should create a 90-degree angle between the hamstrings and the calves. This will be your starting position.
  2. As you exhale, lift up your right leg until the hamstrings are in line with the back while maintaining the 90-degree angle bend. Contract the glutes throughout this movement and hold the contraction at the top for a second. Tip: At the end of the movement the upper leg should be parallel to the floor while the calf should be perpendicular to it.
  3. Go back to the initial position as you inhale and now repeat with the left leg.
  4. Continue to alternate legs until all of the recommended repetitions have been performed.

5) Banded Hip Abductions

  1. Stand tall with proper posture, while having the band around your ankles.
  2. Slowly bring your leg out to the side and control it back in. Make sure your feet are pointed and parallel with one another. Do not side bend with your upper body, keep a nice tall neutral posture.
  3. Go back to the initial position as you inhale and now repeat with the left leg.
  4. Continue to alternate legs until all of the recommended repetitions have been performed.

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