Plate Glute Brigde
Grab a plate. Lie down on your back. Bend your knees and put the plate on top of your lower abs holding it with both hands.
Using the strength of your glutes and lower back, lift up your hips while supporting your weigh with the whole feet on the ground. Lift your hips as high as you can. Support your body weight with shoulder blades and feet. The glutes and lower back muscles are in contraction.
Drop your hips into the starting position. Repeat the exercise according to the training plan.