Superset 250 Squat & Bridge workout with my sister! We warm up with one set of banded fire hydrants, 20 reps per side.Then let's hit it!Banded Squats with the shitty man pose or ass to the grass, then glute bridge with bands around the knees for maximum abduction addition to the hip extensions, followed by a drop set on squats without band and alternating glute bridges.

Warmup with isometric adductor squeeze with a pillow, you can use a soft ball or medicine ball or a pilates ring instead. Do it while squeezing your pc muscles.Then we continue with standing leg abductions to a chair, followed by isometric banded squats superset with full squats.Later it's time for banded glute bridges and DOUBLE banded glute bridges.Then it's supersets for banded bottom squats with full squats.After that it is time for reverse Nordics superset with wide squats.In the end we work different elbow planks with a foam roller.

This full body workout starts with warming up with banded bench squats followed by one leg squats with toe support to the bench with a superset for the upper back using a long resistance band. One arm seated banded rows followed by banded seated shoulder press back to back. Supersets with lateral lunges and plie squats with rhomboid adduction for upper back strengthening while staying isometrically in a squat position.Core work with elbow planks and keeping the C form on the spine superset with supine leg raises and hand raises on the floor for glutes and rear shoulders.Glute bridges superset with feet banded hip flexor training on the back, followed by oblique crunches!

30 min Full Body Superset Workout In this workout you do a triple combination sets for your glutes, elbow planks, three way crunches, seated banded rows superset with pushups, glute bridges and more!

20 min Superset Legs, Core & Pelvic Floor + a bit of upper backWe start with mind-muscle connection by cutting off the pee stream with an imaginary toilet sit-down and other exercises to find the contraction routine.The front neck is included with a 'crunch' move, make sure you keep the chin in not out.The core training in elbow planks are in superset with alternating glute planks with face up.