Glute and Hip Strengthening

Horizontal Loading
ULT
Standing Hip Dips
reps 10 per side
Do these when you think of them throughout the day! You can do these standing in your kitchen while making coffee, while waiting in line at the store, while brushing your teeth. These will help with strength in your lunges.
Set Reps
1 10 per side
ULT
HIp Shift on Yoga Block
reps 10
Fast forward to 2:30. You may use a textbook or anything a few inches tall.
Set Reps
1 10
Hip Airplanes
reps 10
Set Reps
1 10
ULT
Pilates Toe Taps
reps 10
Make sure your core is FULLY engaged. Exhale as you lower a toe and don't let your pelvis move.
Set Reps
1 10
LLT
Side Lying Leg Raises
reps 10 per side
Set Reps
1 10 per side
ULT
Side Lying Bicycles
reps 10 per side
Set Reps
1 10 per side
ULT
Donkey, Extend, Curl, Bring it down, Hydrant
reps 4 per side
I don't have a video, but I've shown you this in a session if we've worked together! Call out the motions in your mind to keep the rhythm and remember that you leg stays up for the curl.
Set Reps
1 4 per side
2 4 per side
LLT
Stationary Lunge
reps 10 per stance
Set Reps
1 10 per stance

do this extremely slowwww and controlled. If it gets to a point on your way down where your hips start to collapse or dip to one side, that is your stopping point.