Our final glute focused class of the challenge uses the block, band, one medium - heavy weight (5-12 kg) and one heavy weight (10kg +) to bring together all of the movement patterns we’ve been focusing on over the past three weeks. This is your opportunity to perfect your form and enjoy the strength you have built in our foundational sequences using heavy weights.

Be prepared for single leg bridging, a layered split squat to hinge set, banded squat step outs and, of course, a banded hip thrust set that layers calf raises, half reps and knee abduction to hit the glutes from every angle to bring the class to close.

This workout is designed to build your physical and mental strength and endurance as we work through layered sequences of flowing movement with minimal rest.

Please remember to listen to your body above all else during your practice. Modify exercises as needed to suit your body and pause the video to take breaks if and when you need to. Leave a layer out if it doesn't feel good for you and remove props if they become too much. Never push through any neck or lower back pain during your movement.

Enjoy!