First we are going to do "Banded Side To Side Steps." Grab a band and wrap it around your ankles. (I am using the strongest band I have right now. As we do more exercises you can switch out to a lighter band if you feel too tired.) With this exercise we will be activating our glutes. You want to bend over not into a full squat but about 1/4 to half way and just do side to side steps. You want to make sure your knees stay bent and that you keep the tension on the band and on your booty.
Next we are going to do "Sumo Squats." Place the band around your knees. Don't let your knees fall in. You are going to do a wide sumo squat and go as close to the floor at the bottom as you can.
Next we are going to do a "Butt Hip Thrust." Grab your Swiss Ball, and put the band back around your ankles. Lean backwards on the ball with your shoulder blades touching the ball. You also want to make sure your hands are touching the ball. Keep your feet wide, now you are going to drop your booty and thrust back up, keeping tension on the band the entire time and squeezing at the top.
10 REPS EACH LEG
Next we are going to do a "Banded Curtsy Lunge With Side Leg Lift." Move your band just above your knees, you are going to do a curtsy. When you come back up do a side leg lift. You want to do this in 1 fluid motion. Now switch and do the other side.
Next we are going to do a "Shuttle Run." Put your band back around your ankles. You are going to move side to side, both feet up at the same time. You should really be feeling this in your booty.
10 REPS EACH LEG
Next we are going to do "Donkey Kicks" Get down on your hands and knees, make sure the band is under one knee. That will help hold it in place. The leg that the band is not being held with, extend it straight back and lift, then back down. When you are done with 10 reps switch legs. Make sure you squeeze at the top.