Build your glutes

Back2Action’s excellent routines are perfect for mixing and matching in the gym, and this is one of our favourites for gaining improved power – and getting across those blades of grass quicker as a result.

We start with a Romanian deadlift on a Bosu ball – which trains balance and core strength, as well as getting those explosive muscles firing quicker; then there’s a hurdle, which will help you get stronger, fast legs – as well as compete better at corners; then there's the superb all-round exercise that is the pendulum lunge, followed by the Bosu wall volley challenge. Try now for great results.

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This workout was designed by Rayan Wilson, director of Back2Action. Follow @Back_2_Action

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Nick Moore is a freelance journalist based on the Isle of Skye, Scotland. He wrote his first FourFourTwo feature in 2001 about Gerard Houllier's cup-treble-winning Liverpool side, and has continued to ink his witty words for the mag ever since. Nick has produced FFT's 'Ask A Silly Question' interview for 16 years, once getting Peter Crouch to confess that he dreams about being a dwarf.