1. Place a loop band right below the knees and set the feet just outside hip width apart.

2. Perform 15 repetitions of the hip thrust.

3. Without resting, after completing the hip thrusts, perform 15 repetitions of the hip abduction. Make sure you are stretching the band as much as possible.

4. Without resting after the hip abductions, do 14 reps of the hip thrust and 14 reps of the hip abductions.

5. Continue the sequence by reducing the repetition count by 1 until you get to completing the two exercises for one rep.

​​

Feeling crazy? Start at 20 repetitions instead of 15!

​