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#transformationtuesday . This workout targets the hips, bum and hamstring, which all help to strengthen the back. A toned and functional backside is crucial to help improve performance and also reduce back pain. Aim to do this workout 3/4 times a week along side your current workout programme. . 1. Hip Extensions| Dalton’s Tip: Relax your neck by placing pressure into the mini-band with your wrists | Time: 1min. . 2. Donkey Kicks | Dalton’s Tip: When extending the leg back, initiate the movement from the bum and NOT the lower back | Time: 1min x each leg. . 3. Side-Lying Clams | Dalton’s Tip: Try lying with your back against the wall, this will make sure your hips stay in alignment | Time: 1min x each leg. . 4. Side-Lying Legs (Straight) | Dalton’s Tip: When lifting the leg, make sure the foot/toe stays straight so you can target the bum. Time: 1min x each leg.