DB Step-up: Plant the foot entirely on the bench. Pushing from the heal of the foot that is on the bench lift the body up and raise the other leg at the same time. Keep the back straight and the core tight at all time. Do not lean forward. The effort should come from the gluteus and to a lesser extend to the other muscles of the back of the tight.
Barbell single dead-lift: Keep the back straight and chest up. Go as low as you can as long as you keep the back straight. When lifting up the body, use the gluteus and not the back.
Split Squat Jumps: In a lunge position, jump as high as you can, switch legs and land with the opposite leg, immediately jump back. Land softly.
Barbell lunge with Knee raise: Step back into a lunge position. Sit back to 90 degree angle and return while simultaneously lift the other leg. Use the gluteus and the core to keep the hips and the back straight.
Barbell hip raise: place the bar on your hips. Bend the knees to a 90 degree, lift the hips and fully contracted the gluteus before coming down. Don’t let the hips to touch the floor. Keep the gluteus contracted at all times. Avoid using more the hamstrings than the gluteus.
Do a dynamic stretch to warm up at the beginning of the workout and a static stretching at the end.