A great full body workout using: bands, barbells, dumbbells, and body weight. The hip thrust is one of the all-time best moves for strength and mobility, as it gives all the attention to our glutes, a very often underdeveloped muscle group but one we need for just about any move involving the lower body. Use a challenging weight here! The weighted step-ups here, on the other hand, are great for building quad strength. Just make sure all the work gets done by the leading leg, leaving the back leg as basically dead weight.