Try this workout at home or at the gym - it doesn't take more than half an hour and can easily be combined with some recovery training afterwards.
1. MINI BAND SQUAT
Place the Mini Band around your knees, stand shoulder wide apart, engage your core and squat down. As you change directions and come back up make sure to press away the floor and drive your hip to the front. Squeeze your glutes at the top of the exercise. Make sure you’re rotation your knees away from your body throughout the exercise.
TRAIN WITH tip: By pressing the Mini Band away from the center of your body you’re working the sides of your glutes a little extra.
2. SLIDER SIDE LUNGE
Stand up straight squat down on your standing leg in the exact same way as described above in the squat exercise. Except this time your one foot is on the slider. The sliding leg swipes back and fourth while the standing leg is squatting down and coming up by pressing away the floor. Always make sure your knees are in 90 degrees angle.
3. DONKEY KICKS
Stand on all four, make sure you’re joints are stacked under each other, hands under shoulders and knees under hips. Engage your core, your abs should try hold you in the same position throughout the exercise. Don’t arch your back at the top. Put the mini band around your knees and make sure that the mat and you knee is holding the mini band on the floor. With your other leg press up as high as possible and push upwards. Slightly come down and then repeat.
4. SLIDER PLANK V CRUNCH
Stand in the plank position, engage your core, suck your abs in towards your spine and peak your booty up against the ceiling. Come back down to plank position. Do slow and controlled movements.
5. RUBBER BAND V CRUNCH
Put the rubber band around you feet and hold on tight. Press your away from your body and lean slightly backwards. Come back slowly and controlled.
TRAIN WITH tip: In all ab exercises, make sure your abs are sucked in towards your spine.