Equipment: Resistance band, gym equipment

Duration: 60 minutes

WARM UP & ACTIVATION

• 5-10 minutes walking on treadmill

• 20 double step banded crab walks

• 10 banded squats - staying within range of activation (keeping knees slightly bent at the top)

WORKOUT

• Hip thrusts - 4 sets x 8-10 reps

• RDLs - 4 sets x 6-7 reps

• Bulgarian split squats - 3 sets x 8-10 reps

• Dumbell step ups - 3 sets x 8-10 reps

• Cable kickbacks - 3 sets x 8-10 reps

• Hamstring curl (machine or lying on back using an exercise ball) - 3 sets x 8 reps

Once you achieve the set and rep range easily, it’s time to either up your weights - this is progressive overload and is key for muscle growth!

COOL DOWN

Don’t forget to stretch and foam roll!