TWO TIMES THROUGH ALL EXERCISES

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1) LATERAL ABDUCTION ISOMETRIC

• 2 Sets of 2 reps (15 Second Hold = 1)

• Make sure you're not LEANING into this position, but rather letting that gluteal group do all the work

• Big breaths and tall posture

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2) LYING LATERAL ISO LEG LIFT

• 2 Sets of 1 15 sec hold (Can Rest in-between)

• Keep everything in LINE, don't allow your core to "sink" towards the floor

• Try and relax your working leg aside from the glute/hip muscles engaged to lift your foot to the ceiling

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3) ISO GLUTE BRIDGE w/ KNEE DRIVE

• 2 Sets of 1 REP (30 Second Hold)

• Core stays flat and aligned, not leaning to one way or another. 

• Try to avoid squeezing your lower back and emphasize squeezing through your activated glute

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4) 4 POINT TOUCH/DONKEY KICKBACK SUPERSET

• 2 Sets of 3 Reps in EACH Direction (5 sec hold in each position) IMMEADIATLY followed up by 1 Isometric Donkey Kick Back (20 sec hold)

• No rest between movements, can rest after the first set of doing both - before returning for the second super set. 

• Don't let your body lean on the 4 point touch, and don't let your balancing leg "squat". This is to attack the glute of the "floating leg". 

• Focus on ONLY contracting your glutes in the donkey kickbacks - don't let your lower back take that work