The following workout consists of a series of exercises which target multiple muscle groups.You can repeat this workout for 3-5 sets, enjoy!

1. DUMBBELL HIP THRUST:
-15 reps
-Place your shoulder blades on an elevated surface
-Place feet shoulder width apart
-Look forward and keep chin tucked in

2.DUMBBELL HIP THRUST (FROG STANCE) :
-15 reps
-Soles of feet together, knees outward
-Look forward and keep chin tucked in
-For extra glute engagement, add a band 1 inch above the knees (knees press out against band, avoid them from caving inward)

3. RFE LUNGE:
-12 reps per side, hold for 3 seconds at the bottom.
-Stand in a lunge position with back foot on an elevated surface (ideal surface should be at knee level)
-Front knee should not surpass your toes when you lower into a lunge

4. ROMANIAN DEADLIFT:
-15 reps
-Maintain a slight bend in the knees
-Lower weights close to the body until you feel a stretch in the glutes and hamstrings (not until floor)
-Keep your back flat. Your neck and spine should remain aligned throughout the movement
-Squeeze glutes at top

5. ALTERNATING BENT OVER ROWS:
-20 reps (total)
-Keep knees bent, back flat, neck and spine aligned
-Start with both arms extended
-Row up to rib cage on right side and hold weight there, then row on left, then extend the right arm and continue alternating

6. HALF KNEELING PRESS:
-12 reps per side
-Front leg bent 90• in front of you
-Brace your core to stabilize
-Keep upright posture, do not arch your back or bring pelvis forward
-Keep opposite arm at your side (avoid resting it on your thigh)

7. LATERAL RAISES:
-21 reps: 7 reps bottom to middle, 7 reps top to middle, 7 full range reps
-Elbows slightly bent
-Keep traps relaxed, avoid shrugging
-Brace your core
-Do not raise weights higher than shoulder level

8. LYING TRICEP DEADBUG:
-21 reps: 7 reps bottom to middle, 7 reps top to middle, 7 full reps
-Keep elbow width in line with your shoulders
-Movement should come from a hinge at the elbows, not at the shoulders
-Do not bend wrists

9. DEADBUG SERIES:
-21 reps per side: 7 JC deadbug, 7 arm raise only, 7 leg raise only
-Perform full series of 21 reps all on one side, then on the other side
-Keep one leg straight a few inches off the ground, opposite leg bent 90•
-Keep back flat pressed into ground -if you can’t avoid your back from lifting, perform the series with both legs bent 90•, before progressing to this extended leg variation