After your heavy work for glutes, add this two-round burnout. First, grab a resistance band like the Glute Loop and place it right above the knees. The higher up the thighs you place it, the easier it is. The closer to the knee, the harder it is.
Make sure you're driving through your heels to maximize the muscle recruitment in your posterior chain. As you lift and lock out your hips at the top of the movement, keep your chin in your chest and squeeze the glutes at the top of each bridge.
Now, without rest, move to the next exercise.
Go right into abductors at the top of your glute bridge. Don't try to do these as fast as you can. If you want to get the most out of this move, perform with a one second "out", one second hold, and one second "in" tempo.
Rest 10 seconds and repeat round one 4 times.
Place the band right above the knees and lay on your side. Drive the top knee up away from the bottom knee and then return back down.
Without rest, move to the next exercise.
Take the band off and lay down on the same side as you were for clams. Push through the bottom leg and bottom arm to lift the whole body off the mat and then return all the way back down to the ground.
Flip over and do the clams and hip raises on the left side. Repeat round two 3 times.
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