Pre-Workout Booty Activation Warm-Up

Before you begin your glute workout, let’s fire up your derriere so that you can maximize your glute building potential.

Complete 1 set of each exercise before moving onto the next. Try not to take any rest between – and YES, this is JUST the warm-up hunnie!

If you have a loop band –  wear it, if you don’t – that’s okay. You will still be firing up your glutes either way but it IS more effective with a loop band.

10-15 Minutes

Loop Band* Optional

Print workout

Circuit #1 - Complete Once

Bear Crawl Rockers

Reps: 20

Recommended weight: Body Weight

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Reps: 20

Rec. weight: Body Weight

Plank In and Out Jumps with Loop Band

Reps: 30

Recommended weight: Body Weight

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Reps: 30

Rec. weight: Body Weight

Burpee with Loop Band

Reps: 10

Recommended weight: Body Weight

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Reps: 10

Rec. weight: Body Weight

Double Bounce Squats with Loop Band

Reps: 10

Recommended weight: Body Weight

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Reps: 10

Rec. weight: Body Weight

Squat Pulses (With or Without Band)

Reps: 10

Recommended weight: Body Weight

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Reps: 10

Rec. weight: Body Weight

Loop Band Side Step (Band Above Knees)

Reps: 40 Total

Recommended weight: Body Weight

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Reps: 40 Total

Rec. weight: Body Weight

Double Bounce Squats with Loop Band

Reps: 10

Recommended weight: Body Weight

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Reps: 10

Rec. weight: Body Weight

Alternating Band Side Steps

Reps: 40 Total

Recommended weight: Body Weight

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Reps: 40 Total

Rec. weight: Body Weight

In and Out Squat Jumps with Loop Band

Reps: 10

Recommended weight: Body Weight

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Reps: 10

Rec. weight: Body Weight

Circuit #2 - Complete 2x

Hip Bridge with Loop Band

Reps: 10

Recommended weight: Body Weight

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Reps: 10

Rec. weight: Body Weight

Hip Bridge with Loop Band Abductions

Reps: 10

Recommended weight: Body Weight

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Reps: 10

Rec. weight: Body Weight

Hip Bridge Iso Hold with Loop Band

Reps: 10 Seconds

Recommended weight: Body Weight

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Reps: 10 Seconds

Rec. weight: Body Weight

Circuit #1 - Complete Once

Clams with Loop Band

Reps: 10 Left Leg Only

Recommended weight: Body Weight

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Reps: 10 Left Leg Only

Rec. weight: Body Weight

Clam Shell Banded Leg Lifts

Reps: 10 Left Leg Only

Recommended weight: Body Weight

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Reps: 10 Left Leg Only

Rec. weight: Body Weight

Clam Shell Iso Holds

Reps: 10 second hold Left Leg Only

Recommended weight: Body Weight

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Reps: 10 second hold Left Leg Only

Rec. weight: Body Weight

Clams with Loop Band

Reps: 10 Right Leg Only

Recommended weight: Body Weight

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Reps: 10 Right Leg Only

Rec. weight: Body Weight

Clam Shell Banded Leg Lifts

Reps: 10 Right Leg Only

Recommended weight: Body Weight

click image for video demonstration

Reps: 10 Right Leg Only

Rec. weight: Body Weight

Clam Shell Iso Holds

Reps: 10 second hold Right Leg Only

Recommended weight: Body Weight

click image for video demonstration

Reps: 10 second hold Right Leg Only

Rec. weight: Body Weight