Mobility

• Cossack Squat – 2x10 

• Adductor Rockback - 3x10 

Activation (Glute)

• Banded Frog Pumps – 3x20

• Band Side Steps – 3x12 

• Single Leg Hip Thrust (band) - 3x10 

Strength (higher rep, moderate weight)

• DB shoulder press - 3x12

• Lat Pulldown - 3x12

• Face Pulls  - 3x15

• Front Raises - 3x12

Core 

• Side plank hip dip   - 3x12, each side

• C Curve Roll Down - 3x12