A1 banded standing single leg abduction – 12 reps (each leg)
A2 banded thruster – 15 reps
A3 banded frog thruster – 15 reps
A4 banded thruster – 15 reps
A5 banded squats – 15 reps
A6 kettlebell swings – 40 reps
1-5 rounds total**

**Generally 1-3 rounds after a workout. 3-5 rounds of done on its on day as an extra glute pump session.