This session targets every single part of the body. After the warm-up, we start with the ultimate glute buster – single-leg glute bridge. From there, we work the quads (forward lunge), core and shoulders (kneeling woodchop), triceps (tricep dip), core (deadbugs) and upper back (renegade rows). Finish with an EMOM of goblet sumo squats and tall kneeling to standing to really finish off the lower body.

PERFECT FORM: SINGLE LEG GLUTE BRIDGE

We concentrate a lot on glutes in strength training and with good reason: it’s one of the largest groups of muscles in the body and as such, is open to imbalances. Single leg work is the best way to make sure that both sides are firing with equal power – reducing your risk of hip, knee and ankle injuries further down the chain. 

How to do a single leg glute bridge

1. Lie on your back with your knees bent, feet on the floor.
2. Keep your arms down by your side.
3. Lift your hips into the air so that only your feet, arms, upper back and head are on the mat. 
4. With your hips still lifted, lift your right leg in the air, keeping the knee bent.
5. Lower the hips but keep the right leg elevated.
6. Switch to the other side once you’ve completed the first set of reps.