Glute bridge off chair warm-up
This is a great warm-up move to get your glutes ready and activated for your leg workout. Place your heels up on the chair. You want your knees bent to 90 degrees or your butt to be even closer to the box ( 1a). Do not let your butt get too far away from the box that is why you have to grab chair legs for the control. If you put your feet further away from your glutes, you will engage more hamstring than if you keep your heels in closer to your glutes.
Then drive up through your heels and upper back to lift your glutes off the floor. Drive your hips up half way up ( 1b), squeezing your glutes for a second or two at the top and lower all the way back down to the ground before repeating. Do it 50 times