Day three is a classic glute focused Stronger class that uses a single heavy weight (10kg minimum), a set of medium-heavy weights (5kg minimum), a medium-heavy resistance band and the block.

No new movement patterns today as we focus on building strength through repeated movement and progressive overload. We begin with a set of heavy banded hip thrusts, layering in calf raises, banded knee abductions, half reps and a few rounds of pulses.

Once the glutes are warm we progress into our single leg work, beginning with rear foot elevated B stance RDLs, flowing on to layer in a slow scooter, rear knee tap, long lunge and more. We repeat this set on the second side before finishing class with a set of heavy sumo squats.

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!