Banded Dumbbell Hip Thrusts

Setup - Take a loop resistance band and place it around your thighs, just above your knees - Grab a dumbbell and place it across your hips, holding it with both hands to keep it stable. The dumbbell will add extra resistance to the movement - Lie flat on your back with your knees bent, feet flat on the ground, about hip width apart - Push your knees outward into the resistance band to activate your glutes and hip abductors before you begin the thrusting motion Movement - Press through your heels and squeeze your glutes to lift your hips off the floor - As your hips rise, the resistance band will create more tension as your knees are pushed outward, engaging the gluteus medius more - Keep your upper body and head resting on the floor. Your body should form a straight line from your shoulders to your knees at the top of the movement - Slowly lower your hips back down to the floor, resisting the pull of the band as much as possible

Renegade Row

Setup -Start in a high plank position with a dumbbell in each hand, palms facing each other -Place the dumbbells directly under your shoulders and keep your arms straight -Set your feet slightly wider than hip-width to create a stable base -Keep your body in a straight line from head to heels, and engage your core to resist rotation Movement -Begin by rowing the right dumbbell toward your ribcage, keeping your elbow close to your body -Keep your hips square to the ground and avoid twisting through your torso -Lower the dumbbell back to the ground with control -Repeat the row on the left side -Continue alternating rows for the desired number of reps, maintaining plank position throughout

Push Up To Renegade Row

Setup -Start in a high plank position with a dumbbell in each hand, palms facing each other -Position your hands directly under your shoulders and your feet slightly wider than hip-width for balance -Keep your body in a straight line from head to heels -Engage your core and glutes to maintain stability throughout the movement Movement -Begin by performing a controlled push up, lowering your chest towards the ground -Keep your elbows close to your body and your core tight -Push back up to the starting plank position -Once at the top, row the right dumbbell toward your ribcage by driving your elbow up and keeping your body as still as possible -Lower the dumbbell back to the ground with control -Repeat the row on the left side -Continue alternating rows after each push up for the desired number of reps

Standing Dumbbell Rear Delt Flys

Setup - Hold a dumbbell in each hand with palms facing each other - Stand with feet hip-width apart and slightly bend your knees - Hinge forward at the hips so your torso is almost parallel to the floor. Keep your back straight and core engaged Movement - With a slight bend in your elbows, raise the dumbbells out to the sides until they reach shoulder height - Pause briefly at the top, squeezing your shoulder blades together - Slowly lower the dumbbells back to the starting position under control

Banded Fire Hydrants

Setup - Place a resistance band around your thighs, or above your knees - Begin on all fours with your wrists directly under your shoulders and knees directly under your hips. Keep your back neutral and engage your core for stability Movement - Keeping your knee bent at about a 90 degree angle, lift one leg out to the side. Focus on keeping your pelvis stable - Raise your leg to about hip height. Engage your glutes at the top - Slowly lower your leg back down to the starting position, resisting the bands tension on the way down

Lying Banded Glute Abductors

Banded Glute Abductors with Constant Hold at the top involve pressing the knees out and in against a resistance band while maintaining tension to enhance glute activation, stability, and control How to Perform - Lie on the floor or a bench with a resistance band looped just above your knees - Place your feet flat on the ground, hip-width apart, and keep your back flat on the floor - Press your knees outward against the band, then slowly bring them back in, keeping tension on the band at all times - Continue pressing out and in for your desired reps

Banded Constant Tension Dumbbell Glute Abductors

Setup - Place a resistance band around your legs, just above your knees and a dumbbell resting below your hips - Lie flat on your back with your knees bent and feet flat on the floor, hip width apart. Your arms resting comfortably on the dumbbell - Keep your knees bent at 90 degrees with your feet flat on the floor. Press your lower back into the ground slightly by engaging your core Movement - Slowly push your knees outward against the resistance of the band, focusing on using your glute muscles. Try to spread your knees as wide as possible while keeping your feet flat on the floor - Slowly bring your knees back towards the starting position, resisting the bands pull as you go

Smith Machine Reverse Lunge

Setup - Set the Smith Machine bar to about shoulder height or slightly lower - Stand tall with your feet hip-width apart and position the bar across your upper traps Movement - Step one leg back, lowering the knee of the rear leg towards the floor. As you descend ensure your front knee stays aligned with your toes - Your working leg knee should nearly touch the floor and your leg should form a 90 degree angle - Push through the heel of your front foot to return to the starting position, straightening your front leg while bringing your back leg forward

Cable Lat Pushdown

Setup - Set the cable pulley to a high position on the cable machine - Attach a straight bar to the cable - Stand facing the machine, feet shoulder width apart, and grab the bar using an overgrip with both hands - Take a few steps back from cable to create tension. Engage your core, straighten your back and keep your chest up - Extend your arms straight overhead holding the bar with a slight bend in your elbows Movement - Pull the cable downward with your body slightly bent over, bringing the bar down in front of your body - As you pull the bar down, imagine trying to touch your hips with your hands while keeping your arms extended - Slowly reverse the movement by allowing the bar to travel back overhead

Dumbbell Curtsy Lunge

Setup - Stand with your feet hip width apart, holding a set of dumbbells by your sides Movement - Step your right leg behind your left leg and across your body - Lowering your body into a lunge position, keeping your front knee aligned with your toes. Your knee should bend close to the ground but don't touch the floor - Push through the heel of your left foot to return to the starting position

Bodyweight Curtsy Lunge

Setup - Stand tall with feet hip-width apart, core engaged, shoulders relaxed Movement - Step your right leg diagonally behind your left leg, crossing slightly behind. Both knees bend to lower your body into a lunge. - Lower until your front thigh is roughly parallel to the floor. Back knee hovers just above the ground - Press through your front heel to return to the starting position.

Bodyweight Reverse Lunge

Setup - Stand upright with your feet hip width apart and your hands on your hips - Engage your core and keep your chest tall, maintaining good posture throughout the movement Movement - Take a step backward with your right leg, keeping your hips square and your torso upright - As you take a step back, lower your body by bending both knees. Your front knee should be directly above your ankle and bent at about a 90 degree angle, while your back knee should lower towards the floor - Your back knee should come close to your ground, but not touch it - Push through the heel of your front foot to return to the starting position, standing up and bringing your back foot back to the original standing position

Body Weight Glute Bridge

Setup - Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Place your arms at your sides with palms facing down Movement - Brace your core and press your lower back slightly into the floor to maintain stability - Push through your heels and squeeze your glutes to lift your hips toward the ceiling. Your body should form a straight line from your shoulders to your knees - Pause at the top for 1-2 seconds, focusing on glute activation - Slowly lower your hips back to the floor without letting them completely rest, keeping tension in your glutes

Jump Squats

Setup - Stand with your feet shoulder width apart, toes pointed slightly outward, hands by your sides Movement - Swing your arms forward, cupping your hands together as you lower your body into a squat by bending your knees and pushing your hips back - Go down until your thighs are parallel to the floor, pushing all the weight through your heels - Push through your heels and explode upward as powerfully as you can. Use momentum in your arms and legs to propel yourself into the jump - Land softly by using your knees, forming a squat and repeat the movement

Smith Machine Squat

Setup - Position the barbell at shoulder height or just under - Stand under the bar and place it across your upper traps - Position your feet slightly wider than shoulder width apart Movement - Lower your body by bending your knees and hips, keeping your chest upright and core engaged - Descend until your thighs are parallel to the ground or deeper - Push through your heels to return to starting position

Dumbbell Static Reverse Lunge

Setup - Stand with your feet hip width apart - Hold a dumbbell in each hand, letting them hang by your sides with your palms facing inwards Movement - Take a controlled step backward with one leg, lowering your body into a lunge position - Your front thigh should be parallel to the floor, with your knee directly above your ankle. Your back knee should lower towards the ground but don't let it touch the floor - Once at the bottom position of the lunge push through your front heel to return to the starting position, stepping forward with your back leg

Dumbbell Sumo Squats

Setup - Stand with your feet wider than shoulder-width apart - Point your toes out at about a 45-degree angle - Hold a dumbbell with both hands in front of your body, letting it hang between your legs - Keep your core engaged, chest lifted, and shoulders back Movement - Initiate the movement by pushing your hips back, then bend your knees and lower your body down - Keep your weight on your heels and ensure your knees track over your toes - Lower your body until your thighs are at least parallel to the ground - Push through your heels and straighten your legs to return to the starting position

Air Squats

Setup - Stand with your feet about shoulder-width apart, with your toes slightly pointing outwards - Keep your chest up, shoulders back, and engage your core Movement - Begin by pushing your hips back - Bend your knees, ensuring they track over your toes but don't go beyond them - Lower your body until your thighs are parallel to the ground - Keep your weight in your heels, and try to keep your knees in line with your toes - Push through your heels to stand back up, straightening your legs and returning to the starting position

Weighted Donkey Kicks

Setup - Attach an ankle weight to ankle - Begin by starting on all fours on the floor. Your hands should be directly under your shoulders, and your knees under your hips - Tighten your core, keeping your spine neutral Movement - Start by lifting the leg with the ankle weight behind you, keeping your knee bent at about a 90 degree angle - Squeeze your glutes at the top of the movement. Your thigh should be parallel to the ground or slightly above - Slowly lower your leg back down to the starting position

Ankle Weight Donkey Kick

Setup - Attach an ankle weight to ankle - Begin by starting on all fours on the floor. Your hands should be directly under your shoulders, and your knees under your hips - Tighten your core, keeping your spine neutral Movement - Start by lifting the leg with the ankle weight behind you, keeping your knee bent at about a 90 degree angle - Squeeze your glutes at the top of the movement. Your thigh should be parallel to the ground or slightly above - Slowly lower your leg back down to the starting position