20 REPS PLACE YOUR TOP FOOT ON YOUR ANKLE, PLACE THE TOP KNEE ON THE GROUND AND LIFT AT THE HIP. YOU SHOULD HAVE NO MOVEMENT THROGH THE TORSO JUST THE HIP OPENING AND ISOLATING THE GLUTE MUSCLE.
A2 - FROGS
10 REPS
PART B
COMPLETE 4 x ROUNDS OF ALL THE BELOW EXERCISES
B1 - BULGARIAN SPLIT SQUAT
8 REPS EACH SIDE
B2 - 1 1/4 HIP THRUST
12 REPS ITS A HIP THRUST WITH A PULSE IN THE MIDDLE OF THE REPS. ADD A DUMBELL TO THE HIPS TO INCREASE INTENSITY + WEIGHT
PART C
COMPLETE 3 x ROUNDS OF ALL THE BELOW EXERCISES
C1 - DONKEY KICKS
10 REPS EACH SIDE
C2 - CALF RAISES
12 REPS DO SINGLE LEG RAISES TO INCREASE INTENSITY AND DIFFICULTY.