WALKING LUNGES: Keep upper body straight. If advanced, use a 15 lb weight. 3 sets at 10 reps
SINGLE-LEG BACK-GLUTEAL EXTENSION TO SIDE for 30 reps
HI-STEP UP: On bench, alternating legs. 30 reps
ABDUCTOR MACHINE: 60 lbs, then go to 80 then 120 lbs. 30 reps Rest for 15 to 20 seconds between each exercise.
Finish with TREADMILL: at 1.3 speed, hold on to bar. Walking lunges for 5 minutes. Then another 5 minutes with incline at 12.0 and 2.6 speed with no holding on to bar. On each step, keep your gluteus muscles tight. Another 5 minutes with incline at 15.0 and speed at 3.0. Finish for 5 minutes then turn back the incline to zero. Go to 1.3 speed and hold on to bar for walking lunges.
For the advanced, increase your time to 10 minutes each, and increase the speed 3 times more on each change. I recommend doing this 4 times a week on alternating days. As you progress, each step should go up every 5. The goal is reaching 100 repetitions.