Glutes & Hams with Anika Erickson (she/her)

Warm-Up (flow through 2-3 x)

• World’s greatest stretch x5 each leg 
• Banded clam shells x15 each leg 
• Hip CARS x5 each leg 
• Banded glute bridge x15 

Workout

• Hip Thrusts 4 sets of 15, 12, 10,8 (as reps go decrease, weight increases) 
• Box Squats 3 sets of 6 (HEAVY! Take 2-3 sets to work up to a heavy weight then complete 3 sets of 6)
• Walking wide lunges + Single leg db rdl’s 3 sets of 10 each leg 
• Side lunge w/ knee drive + Single leg db hip thrusts 3 x 10 each leg 
• Abduction burn out 3 sets of 25 reps