WARMUP GLUTES

1. Banded Lateral Side-steps

Moves the activate muscle before getting intense 3x 20 reps/side
a. for Functional Training, Plyo & HIIT
b. for Hypertrophy
c. for Strength Training

a. Functional Training/PL
1. Foam Rolling
2-3 minutes
- lowers muscle density
2. Static Stretching
2-3 minutes
3. Dynamic Stretching & Mobility
5 minutes
4. Prime for Performance
2-3 minutes

b. Hypertrophy
1. Optional: Foam Rolling
2-3 minutes
- lowers muscle density
2. Optional: Static Stretching
2-3 minutes
3. Light Cardio
3-5 minutes
4. Dynamic Stretching
3-5 minutes
5. Muscle Activation
3-5 minutes
6. Prime for Performance
1-2 warmup sets

c. Strength
squats, deadlifts, overhead press, bench press
1. Optional: Foam Rolling
2-3 minutes
- lowers muscle density
2. Optional: Static Stretching
2-3 minutes
3. Light Cardio
3-5 minutes
4. Dynamic Stretching
3-5 minutes
5. Muscle Activation
3-5 minutes
6. Prime for Performance
Up to 5 warmup sets
GROWING EXERCISES
ABS
Do these set of exercises 4x
1. Isometric Plank
45s
- Use Different Attentional Foci
- Squeeze your abdominal muscles
2. Anchored Curl Up
12 reps
- Keep it anchored
3. Double Leg Raise
12 reps
- isolated ab exercises > compound
movements
4. Reverse Curl
12 reps

HIPS
Exercises for the Tensor Fascia Lata
Hip flexion, hip abduction, medial rotation
1. Hip flexion: SM Machine Sumo Squat
4x 10-12 reps
- at the bottom of the squat, hips are flexed,
like a frog
2. Hip Abduction: Cable Sidekick
4x 10-12 reps
- Lean forward slightly
- Bend your knees as you abduct to the side
3. Medial Rotation: Rotating Fire Hydrant
4x 10-12 reps
- Lean forward slightly
- Bend your knees as you abduct to the side
4. Hip Abduction: Hip Abduction Machine
4x 10-15 reps
- Good for beginners
- Do not hold onto anything with the hands.
5. Hip Abduction: Single Hip Abduction
4x 20 reps
- With resistance band
6. Hip Abduction: Posterior Sidekick
4x 10-12 reps

INNER THIGHS
Exercises for the Adductor Group of Muscles
1. Hip flexion: SM Machine Sumo Squat
4x 10-12 reps
- at the bottom of the squat, hips are flexed,
like a frog