Choose a circuit from the options below to be completed on the days you don’t follow the training program.
Rest for 60-90 seconds between each circuit. You can switch between circuits to mix things up.
Circuit 1 – Body Weight
3-4 sets in a circuit fashion
1: Single Leg Hip Thrust (10 per leg)
2: Box/Bench Stepups (10 per leg)
3: Single Leg Glute Bridge (15 per leg)
4: Side Lying Hip Raise (10 per leg)
5: Frog Pumps (15-20 reps)
Circuit 2 – Resistance Band
3-4 sets of 12-15 reps in a circuit fashion
1: Banded Hip Bridge
2: Banded Clam Shell
3: Banded Side Steps (at knees)
4: Banded Deep Squat (at knees)
5: Banded Standing Glute Kickback
Circuit 3 – Combination
3-4 sets of 12-15 reps in a circuit fashion
1: Banded Deep Squat (at knees)
2: Single Leg Hip Thrust
3: Banded Clam Shell
4: Side Lying Hip Raise
5: Banded Standing Glute Kickback