|A1||Stationary Cycle||2 min||3||Highest intensity|
|A2||Wall sit||1 min||3|
|B||Hip Thrusts with weight||10-10-10||3||10 reps – hold for 3 secs repeat|
|C||Crab walk with band over knees||24||3||Keep butt low squat position|
|D1||Cable kickback||12 each leg||3||Contract glutes at the top, hold 1-2 secs then return back|
|D2||Abduction with band above ankles||15 each leg|
Comments: Exercise “Routine”= Complete one exercise then the next exercise straight after. Eg. Exercise A1, then A2, then rest 30 secs.