- Hold medicine ball at one shoulder, feet shoulder-width apart.
- Squat down, keeping ball on same side throughout movement.
- Stand back up, squeezing glutes. Repeat on other side.
- Lie on back, place feet on Bosu, knees bent.
- Lift hips and squeeze glutes.
- Lower hips back down to complete one rep.
- Setup a landmine with your back on a box.
- Lay the end of the bar over your hip.
- Push your hips toward the ceiling until you feel a contraction, then bring your hips back toward the floor.
- Grab the end of the landmine and stand perpendicular to the bar.
- Lift your inside leg and keep your outside leg planted.
- Push your hips back keeping your knees mostly extended. When you feel the stretch in your hams, push your hips forward until you are standing upright.
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