Build the glutes and hamstrings to keep your knees, hips and low back happy. Using some of my favourite exercises we'll start with a glute activation series, followed by a plyo drill to work the power of the glutes & hamstrings and then finish it off with a strength circuit.

And stick around till the end if you want a good giggle.

Tools: heavy dumbbells & booty band

Glute Activation
4 x 20sec
Frog bridge
Side plank
Side plank & clam
Glute bridge rocks

Glute & Hamstring Power
2 x 20 sec
Single leg plyo glute bridge
Single leg plyo glute bridge

Glute & Hamstring Strength
2 x 45 sec
Good morning single leg kickback
Alt banded lunges

2 x 45 sec
1.5 squat
Staggered stance 1.5 RDL
Staggered stance 1.5 RDL

00:00 Introduction
01:06 Warm up
03:53 Glute activation
12:17 Glute & hamstring power
15:40 Glute & hamstring strength
26:06 Cool down & stretch
33:45 Where I sing like Adele