Box squats – 3 sets, 8-12 reps, 30 seconds rest

  • Begin standing with your feet hip-width apart facing away from a box or sturdy chair
  • Shift your hips backward, slowly bending at your knees to lower yourself down into a squat position
  • Once your rear end touches the box, pause briefly before pushing yourself upright into a standing position for one rep
  • Keep your core engaged, your chest up and your back straight throughout the duration of the exercise

Romanian deadlifts with dumbbells – 3 sets, 12-15 reps, 30 seconds rest

  • Begin standing with your feet shoulder-width apart, holding a dumbbell in each hand, palms facing your thighs
  • Bend at the hips and slowly lower the dumbbells towards your feet, stopping once you’ve gone as far as your hips will allow you
  • Your hips should move horizontally backward, rather than downwards, and your legs should remain mostly straight with just a slight bend in the knees
  • Keep the dumbbells close to your body, almost as if you are sliding them down your legs
  • Pause at the bottom of the movement, exhale and drive through your heels to return to a standing position for one rep

Terminal knee extensions with band – 3 sets, 20 reps, 60 seconds rest

  • Hook a resistance band to a pole at knee height
  • Stand facing the pole or door handle and position the band around your right hamstring right above the knee
  • Walk backward until the band is taught and stand with your feel hip-width apart
  • Begin with your right leg slightly bent
  • Slowly straighten your right leg and put more tension on the resistance band
  • Complete this movement for the designated amount of reps before repeating the movement on the opposite leg

Hip thrusts – 4 sets, 8-12 reps, 60 seconds rest

  • Begin with yours shoulders pressed against an exercise bench or a sofa
  • Keep your knees bent, feet flat and your arms crossed against your chest
  • Without raising your feet off the floor or your shoulders off the bench, push your hips toward the ceiling until you form a straight line from your shoulders to your knees
  • At the top of this movement, be sure to squeeze your butt cheeks together and pause briefly before slowly lowering your hips back down to the starting position for one rep

Single-leg glute bridges – 4 sets, 12-15 reps, 30 seconds rest

  • Begin laying on the floor with your arms at your sides, palms on the floor and legs extended
  • Bend your right knee and plant your right foot on the floor
  • Lift your extended left leg up over your hip and keep your foot flexed
  • Slowly raise your hips off the ground until your body forms a straight line from your knee to your neck
  • Pause briefly at the top of this movement before slowly lowering your hips back to the ground for one rep
  • Complete the designated amount of reps before reversing the movement on the opposite leg

Lateral band walk – 4 sets, 30 seconds each way, 30 seconds rest

  • Loop a band securely around the bottoms of both feet before twisting the band and holding it securely in both hands
  • Stand with your feet hip-width apart and your knees slightly bent
  • Step your right foot to the right, followed by the left foot for one rep
  • Continue to step the right foot to the right, followed by the left for the designated amount of reps before reversing the movement and stepping to the left