Work-out Warm-up: 5-10 minutes walking Butt: Hip Thrust:

1 leg dead lift

Bulgarian Squat

Barbell Squat May need lower back and hamstring stretches first:

Pause 2-5 seconds at the bottom. Bar is on the upper-mid back, feet are more than shoulder-width apart, feet turned out, head up. 3-8 squats per set, 8 sets

Core/Arm/Back workouts Walking plank

Resistance tubing

Dumbells

Stretching: Hold for 60 seconds.