Some of you all may know I used to weight train and would be at the gym 5-6 days a week. With school and work that hasn't been happening but working out is an outlet for me that I needed after a stressful day. I've gone back to making it a priority after about 3-4 weeks off. which wow that a long time haha but even now I'm lucky if I'm making it to the gym 3 days a weeks. And I just wanted to say, whether you go 1 day a week or all 7 days or somewhere in-between it is OKAY. We are all at different points in life and honestly life hits hard at times. I had to take a step back and now that I am back I can't do near what I used to do. old warm up was 45 minutes on the stair master, now I'm lucky if I get to 10 and that's OKAY! Don't get down on yourself is what I have to keep reminding myself. You have to condition your body to get where you want to be and if you aren't where you want to be right now in this point of life that's OKAY! just a little heart to heart about loving yourself and where you are in the process! xx Allison

First always always always stretch!!!
Then I start with a bands warm up
•Glue bridges - 3 sets of 12 reps |tip: keep bands above knees
•Crab walks - 3 sets of 12 reps |tip: keep bands above knees 
•Body weight squats - 3 sets of 12 reps |tip: keep bands above knees and keep chest up

Now that you have finished your warm up it's time to get started! 
•Hip thrusts- 4 sets 15/12/10/8 reps |tip: use barbell padding and go up in weight as you go down in reps
•Single Leg Glute Bridges- 3 sets of 10 reps |tip: remember to squeeze glutes
•Bulgarian split squats- 3 sets of 10 reps |tip: adjust added weight on what you can manage
​•Single leg leg press- 3 sets of 12 reps each leg |tip: no real tip here just crush it!
•Cable glute pull throughs- 3 sets of 12 reps |tip: use rope attachment
•Goblet squats- 3 sets of 12 reps |tip: power through and make sure to squeeze glutes at the top