Feet slightly wider than shoulder width. Toes pointing forward. Sit back, and drop the butt low, putting the elbows between the thighs. Push up through the heels.

Without a doubt, my (Coach Milo) favorite glute exercise. Remember to do this exercise by pushing the foot into the bar, not by trying to "raise" the glutes. The goal is to reach a full hip extension. Pushing the heel of the foot into the bar accomplishes that.

Sweet exercise that breaks into the realm of contrast training. The idea is to lift something heavy that engages all of the muscles, then immediately use those same muscles in an explosive manner. Important to make sure the weight is challenging but not something used for one or two repetitions.

Ahhhhhh! Another sweet glute exercise. Load the plates, slide under the bar. Get a little protection. Raise those glutes as high as possible! Let's keep the heels on the ground, too! No toes!

Assume a good lunge position with the weight over the body's center of gravity. As with a good lunge, drop the back knee straight down, and remember to push up through the front heel. Getting in a good neutral position with the lumbar spine or a slight posterior pelvic tilt helps take off pressure from the lumbar spine.

The hip hinge might be the most important movement in all athletics. This exercise helps up get back and get the weight on our heels, thereby helping to engage the posterior chain. Absolutely have to be careful to no bend over. This is a hip hinge, not a bend.

A slightly different kind of burpee. We normally use these in countdown situations. For instance, we will do 15 of each exercise, then 14, then 13 and so on down until we get to 1. Sometimes, if we're feeling extra energetic, we'll count back up, too!

Giving the right amount of tension, this is an incredibly challenging exercise that forces the core to contract in numerous way while remaining stable enough to allow fluid movement throughout the extremities.

Great exercise and assessment tool. Helps show stability proficiency throughout a movement pattern. Definitely helps the fitness profession determine the best exercises to use to help the athlete! 

Anytime we hear, "Squats" we think about the glutes or the legs in general. The B-U KB squat is about more than just the legs. It's about core control. Is the body able to stay stable enough to allow a decent and ascent without the kettlebells falling over. Still, don't forget to squeeze those glutes!

Grab a stability ball or swiss ball. Position such that the head in a good position. Raise the glutes from the floor. Grab something heavy and put on the midsection and keep going.

Assume a lunge position. Keep the torso tall. Jump! Hey! Keep that torso tall. Don't cheat your body and bend in the back and tweak something. Stay tall.

Quickly squat down. Jump up even quicker. The stronger the glutes, the more opportunity we have to develop greater power. Thinking this was 42" that Coach Milo jumped on.

Grab some heavy weight. Keep legs stiff. Understand that "stiff" doesn't mean "straight." Hinge the hips, big time, and squeeze the glutes to get back to the starting position.

This just might be our favorite type of Bear Crawl. You can go crazy fast with this, and the glutes are simply on fire when you finish! But it's the core that keeps us stable throughout the exercise! Gotta have a good carpet for this though.

Just like the regular box jumps except we're stabilizing and are exploding off of one leg and landing on that same leg. This is something that should be worked up to, also. Must be well prepared for it, or must be willing to meet the shin shredder!

The lunges challenge the core as well as the glutes to help the body maintaing a stable posture throughout the movement.

So, we take one of our favorite exercises and and "pimp" it out by adding even more instability to it! In this one the person doing the work has to continue moving forward while making sure there is an adequate amount of core stability. Being on the ball solo is challenging enough.

A game that pits the balance, stability, coordination and strength of one athlete against those of another in a fun and competitive environment. RULE NO.1: DON'T LET GO OF THE BAND. RULE NO.2: DON'T LET GO OF THE BAND. RULE NO.3: DON'T LET GO OF THE BAND.

Very old, but still very effective exercise for helping one gain more mobility, stability and strength. There are probably tens of thousands TGU videos floating around the Internet. Don't have to make it hard folks. We could even use a cup of water on the hand of the extended arm.

Great way to help the neuromuscular system generate more power on ground contact. An athlete pulling and running at full speed but going a little slower than the normal gait, forces the brain to order the muscles to generate more strength to accommodate the load being pulled.

A sweet way to work the glutes, especially the glute medius. You can see Coach poking his right glute here. That's making sure the brain is consciously activating the glute, making it work properly.

An amazing way to work on lower-body explosiveness. Granted, the whole body will feel this exercise because it takes a serious amount of coordination to do it properly.

Great way to help the neuromuscular system react quicker to ground contact. Pulling an athlete a little faster than the normal gait, forces the brain to order the muscles to "catch up" with the speed the body is moving.

Good knee lift. Reverse shin angle. Toes up. Hands at cheek and cheek. Cycle fast! Trying to get rapid turnover.

Body Preparation or warming up, has to be the most important aspect of a workout program. For those who preach crap such as "A lion doesn't warm up before chasing it's prey." Well, we don't live in a society where we have to chase our food or run so we're not food.