EQUIPMENT:
Bench, barbell, dumbbells, kettlebell, looped resistance bands
HOW TO DO IT:
Follow the exercises in order, resting minimally (30 seconds or less) between each set. Since these exercises are more functional in nature, use barbells, dumbbells, and kettlebells that are lighter than those you would use on your heavy-lifting days. After all, the better your form, the better your results!
1. Sprinter Step-Up
Reps: 10 to 15 (per leg) plus 10 rapid knee drives, Sets: 3
Stand with a bench or box in front of you. Place one foot on top of it and extend your leg; at the top, bring your opposite knee up in front of your body, all the while keeping your arms extended in front of you for balance. Step back to the floor and repeat. When your reps are through, perform 10 rapid knee drives, leaving your working leg planted on the bench and quickly driving your opposite leg upward. When complete, switch sides.
2. Barbell Deadlift with Pause
Reps: 10 to 12, Sets: 4
Begin standing with your feet hip-width apart, holding a light or unloaded barbell with an overhand grip. Bend your knees slightly as you hinge forward from the hips, pausing for a count of three when the bar reaches mid-shin level or slightly lower. Contract your glutes as you stand. Alternate lighter-weight sets with heavier-weight sets for an added challenge.
3. Micro-Pulse on Bench
Reps: 12 to 15 (each leg), Sets: 3
Stand on top of a bench, holding a light dumbbell in each hand. Extend one leg back so your foot is no longer planted. Bend your working leg rapidly in a pulsing motion—the range will be very small! Finish your set, then switch legs and repeat.
TIP: Leaning forward in this manner helps put the emphasis on the glutes.
4. B-Stance Kettlebell Deadlift with Wide Squat
Reps: 10 to 12 plus 10 (each leg), Sets: 3
Stand with a bench or box in front of you. Place one foot on top of it and extend your leg; at the top, bring your opposite knee up in front of your body, all the while keeping your arms extended in front of you for balance. Step back to the floor and repeat. When your reps are through, perform 10 rapid knee drives, leaving your working leg planted on the bench and quickly driving your opposite leg upward. When complete, switch sides.
5. Three-Band Micro-Steps
Reps: 20, Sets: 4
Loop three resistance bands around your legs: one high on your thighs, one below your knees, and the other just above your ankles. Sink into a partial squat, take 10 steps slowly to one side, then reverse to return to the start.
TIP: Start with just one band and work your way up to the full three.
6. Half Bulgarian Split Squat
Reps: 12 to 15 (each leg), Sets: 3
Stand in front of a bench, holding a dumbbell in each hand. Extend one leg behind you and place the top of your foot on the bench. Lean forward from your hips as you bend your front knee slightly, lowering about half the distance you usually would for a Bulgarian split squat. Press through the sole of your front foot to stand, and repeat.
TIP: Core engagement is key with this move—keep your abs tight to help flatten your back.
7. Resistance Band Kickback
Reps: 15 plus 10 (each leg), Sets: 3
Wrap one end of a light resistance band around a low, secure anchor and the other end around your foot. Lean forward from your hips until your torso is nearly parallel to the floor; grab onto a post or wall for support. Bend your working knee, then extend your leg directly behind you until it’s straight. Pause, then return to the start. Complete 15 reps, then follow with 10 reps with your leg rotated out at a 45-degree angle, as shown, to engage the deep medial glute. When your set is through, switch sides.
8. Skaters
Reps: 20, Sets: 4
Stand with your feet close together. Bend your knees and lean forward from the hips, then explosively push off your right foot to jump to the left, swinging your arms to gain more distance. Land lightly, keeping your knees soft, then immediately jump back to the start. Continue for the entirety of your set.
TIP: Mark two points on the ground for you to aim for. Remember that how far you jump is more important than your speed!
9. Sprinter Stance Jumping Lunge
Reps: 20, Sets: 4
Begin in a staggered stance with one foot slightly in front of the other. Inhale as you bend both knees to lunge, stopping when your rear knee is a few inches from the ground. Rapidly extend both legs to jump, switching the position of your legs midair so that when you land, your back foot is forward and vice versa. Immediately sink into your next rep and continue.
Demonstrated by Brie Turner and Nayara Licardy
Photo by Paul Buceta
