Glute Activation and Strength

PRE-ACTIVATON

FOAM ROLL

• GLUTES
• HAMSTRINGS
• QUADS
• CALFS
• KOT FRONT FOOT ELEVATED SPLIT SQUAT

ACTIVATION

BANDED WALK SERIES

• FORWARD COWBOY WALK
• REVERSE COWBOY WALK
• LATERAL WALK
• BANDED AIR SQUAT

LEVEL 1

• GLUTE BRIDGE
• KB RDL

LEVEL 2

• SINGLE LEG GLUTE BRIDGE
• SPLIT STANCE RDL

LEVEL 3

• HIP THRUST
• BANDED HIP EXTENSION

LEVEL 4

• WEIGHTED HIP THRUST
• SORENSON HOLD

LEVEL 5

• WEIGHTED HIP THRUST
• GLUTE HAM ECCENTRIC