This lower body and booty session builds a serious burn from standing strength all the way to the mat. You'll start with heavier weights for a banded standing circuit of split-stance deadlifts, lateral lunges, and heel-pop pulses, then move into a lying side series with weighted leg lifts, clamshells, and donkey kicks using a yoga block for extra range. You'll finish with a glute bridge series on the block to fire up your glutes, calves, and inner thighs. Choose weights that challenge you, move slow and controlled, and squeeze that booty at the top of every rep.