Exercise 1 Walking Lunges View Details 5 Sets 25 Reps 30" Rest Step forward with your right foot and lower into a lunge, letting your left knee hover above the ground. Push off with your right foot to rise to a single-leg stance and step your left foot forward, immediately lowering into a lunge on this side.
Exercise 2 Single Leg Deadlifts View Details 5 Sets 15-20 Reps 30" Rest Hold a kettlebell or dumbbell in your left hand, stand on your right foot and lift your left foot off the ground.. Keeping your weight in your heel, inhale as you hinge at your hips and slightly bend your knee to push your butt backward.
Exercise 3 Goblet Squat View Details 60 Duration 60 reps in the shortest amount of time possible. Stand with feet at shoulder width, holding a kettlebell at your chest. Inhale as you bend your knees and push your hips back to lower into a squat, then exhale and drive through your heels to rise to standing/starting position.
Exercise 4 Banded Hip Thrusts View Details 5 Sets 20 Reps 30" Rest Lie on your back with knees bent and feet flat on the floor. Place a band above your knees, drive your heels into the ground and lift your hips as high as possible keeping the band taut, then lower your hips back to the starting position and repeat.