Core + Glutes

The body is all interconnected, so if the correct muscles aren’t firing up where and when they’re suppose to be then, other muscles have to help out which can result in an injury or strain. For example if your glutes are weak they are then unable to stabilize the pelvis causing it to tilt forward, putting pressure on the lower back.

This workout is going to strengthen your overall lower half paying particular attention to the glutes and hamstrings.

Workout breakdown:

15 reps per exercise, 3 sets of each exercise

Band squat (lateral walk) – this is great to fire up the muscle fibres, the more muscle fibres working the better.


Band Bridges


Goblet squat


Reverse lunges with weights


Stiff legged Deadlift


Skaters (cardio, photo not shown)



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