Warm up with some lower body stretching of your choice. Then, perform the movements below. Focus on mind-to-muscle connections for the best benefit!

Squat Jumps

  • 3 sets of 10 reps
  • This movement will get your heart pumping and your muscles fired up. Stand with your feet about shoulder width apart, sit back into a squat, and jump upwards, exploding through your heels.


Glute Kickbacks 

  • 4 sets of 10 reps
  • Focus on feeling the movement in your glutes, and keep your core tight to avoid bending your back.


Split Squats

  • 3 sets of 10 reps
  • Standing in a lunge position, drop your rear knee to the floor and push through your front heel to a standing lunge position again. To make this move more difficult, elevate your rear foot using stairs or another stable surface.


Glute Bridges 

  • 3 sets of 12 reps
  • Focus on using your hamstrings and glutes while keeping your core tight. Push upwards through your heels and maintain stability and control through the whole movement.


Calf Raises

  • 3 sets of 20 reps
  • If you have access to stairs, you can use them for this movement. If not, grab a sturdy book to give yourself an elevated surface. Pause and fully stop at the top and bottom of the movement—don’t bounce!