WARM UP
Stretch and Roll Out:
Calves
Quads
Groin
Hamstring
Hips/Glutes
Back/Chest

ACTIVATION

Complete 1-2 rounds of the following activation circuit. Complete all 4 moves on one side before completing them on the other side.

CIRCUIT:
10 reps each way each side Quadruped Hip Circles
15 reps each side Fire Hydrants
10 reps each side Forearm Donkey Kicks
20 reps Quadruped Straight Leg Pulses

WORKOUT

Complete 5 rounds of the first exercise, resting about 60-90 seconds between rounds. Then rest 1-2 minutes and move on to the circuit. Complete 3-5 rounds of the circuit, resting as needed. Then rest 1-2 minutes and complete the burnout.

EXERCISE:
8-12 reps Barbell Hip Thruster

CIRCUIT:
10-15 reps per side Side Plank Clams
8-12 reps per side Side to Curtsy Lunge
10-15 reps per side Low to High Wood Choppers **

BURNOUT:
Complete 8 rounds, working 20 seconds, resting 10 seconds in between.
20 seconds Band Pull Thrus
10 seconds Rest

COOL DOWN
Stretch and Roll Out:
Calves
Quads
Groin
Hamstring
Hips/Glutes
Back/Chest

NOTES:

Focus on really challenging yourself with weight on the Hip Thrusters, even if that means slightly lower reps or even longer rest between rounds. On the circuit, you will still want to challenge yourself with weight; however, you should rest less between rounds and move from one exercise to the next.

On the burnout, move quickly and focus on your glutes engaging. Don’t rest during the 20 seconds of work. Instead have a lighter band ready in case you need to regress so that you can keep moving.

**If you don’t feel your glutes working during the Woodchopper, try the Band Hip Rotations.