Starting on your hands and knees, keeping your core tight and back flat, raise 1 leg and keeping knee at 90 degrees. Push that leg as high as you can in the air and lower back down, repeat for 12 reps, then switch legs.
Aim for 4 sets of 12 reps
Reps: 12 reps each exercise
A two-part exercise, starting with glute bridges.Lying on your back with your knees bent and feet flat on the floor, place the weight on your pelvic area.
Keeping your core tight, raise your hips up off the floor and thrust them as high into the air as you can, squeezing your butt at the top. Keep shoulders on the ground.
Lower hips back down but do not touch butt to the floor. That is one rep.Perform one set of 12 reps, then immediately switch positions for Donkey Kicks.