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  00:26

  GOBLET REVERSE LUNGES (4X8)

  GOBLET REVERSE LUNGES (4X8)

  Hold a heavy dumbbell in front of your chest, engage your core and step back into a reverse lunge, alternate side back & forth

  Weight Recommendations:

  Beginner: 3-10lbs
  Intermediate: 12-30lbs
  Advanced: 35-65+ lbs

  *Modification: drop the weight!

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  00:21

  SUPERSET: GLUTE BRIDGES + JUMP SQUATS

  SUPERSET: GLUTE BRIDGES + JUMP SQUATS

  Complete both exercises back to back, with a quick rest after before starting the superset again, 4 rounds total!

  Weight Recommendations:

  Beginner: 10-15lbs
  Intermediate: 20-35lbs
  Advanced: 40-70+ lbs

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  00:26

  HIP THRUSTS (4X12)

  HIP THRUSTS (4X12)

  Use a barbell. Support upper back on a bench/ thrust machine, press through your heels to drive your glutes up to a tabletop position, then slowly return back down.

  Weight Recommendations:

  Beginner: Try just the bar first -10lbs plates on each side
  Intermediate: 15-45lb plates on each side of t...