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

  • Goblet squats - 4 sets x 8-10 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

  • Single leg press - 3 sets x 8-10 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!