4-Week Glutes and Legs Shape Program: Progression Cycle 2
A progressive lower-body program for stronger glutes and legs with enough upper-body balance and recovery.
How to use this plan
Follow the days in order, log every working set, and finish each set with one to three good repetitions still available. Use the exercise animations to learn the movement and open the video when you need a full demonstration.
Monday
Glute Strength
Glute Strength muscle focus
Red marks the primary training focus. Orange marks supporting muscle groups used throughout this session.
Dumbbell Single Leg Hip Thrust
The Dumbbell Single Leg Hip Thrust is a lower body exercise targeting the glutes, hamstrings, and core. It involves lifting the hips while balancing on one leg, with a dumbbell placed on the working hip for added resistance. This exercise enhances unilateral strength, stability, and muscle activation in the posterior chain.
Muscle focus
Step-by-step cues
- Sit on the ground with your upper back resting against a bench or elevated surface.
- Bend one knee and place your foot flat on the floor, while extending the other leg straight out.
- Place a dumbbell on the hip of the bent leg, holding it securely with your hand.
- Engage your core and drive through the heel of the bent leg to lift your hips towards the ceiling.
- At the top of the movement, your body should form a straight line from shoulders to knee.
- Squeeze your glutes at the top and hold for a moment before lowering back down.
- Repeat for the desired number of repetitions before switching legs.
Technical tips
- Ensure your upper back is firmly supported by the bench to maintain stability.
- Keep your core engaged throughout the movement to prevent lower back strain.
- Focus on driving through your heel to maximize glute activation.
- Control the descent to maintain tension in the muscles and avoid dropping your hips too quickly.
- Maintain a straight line from shoulders to knee at the top of the thrust for proper form.
- Start with a lighter dumbbell to master form before progressing to heavier weights.
Rocking Frog
The Rocking Frog is a dynamic stretch exercise that targets the hips, groin, and lower back. It helps improve flexibility and mobility in these areas, making it beneficial for athletes and individuals looking to enhance their range of motion.
Muscle focus
Step-by-step cues
- Begin by kneeling on the floor with your knees spread wide apart and your feet together behind you.
- Place your hands on the floor in front of you, keeping your arms straight.
- Lower your hips back towards your heels while keeping your back straight and chest open.
- Rock forward gently, bringing your chest closer to the floor while maintaining a straight back.
- Continue to rock back and forth slowly, feeling the stretch in your hips and groin.
- Perform for the desired number of repetitions or time duration.
Technical tips
- Keep your core engaged to maintain stability throughout the movement.
- Focus on controlled movements rather than speed to maximize the stretch.
- Breathe deeply and consistently to help relax your muscles during the stretch.
- If you feel any discomfort in your knees, place a cushion or mat underneath them for added support.
- Ensure that your movements are smooth and fluid to avoid any jerking motions.
Weighted Glute Bridge
The Weighted Glute Bridge is a strength exercise targeting the gluteal muscles, hamstrings, and core. It involves lifting the hips off the ground while holding a weight across the pelvis, enhancing muscle activation and strength in the lower body.
Muscle focus
Step-by-step cues
- Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
- Place a weight, such as a barbell or dumbbell, across your pelvis. Hold it securely with both hands.
- Engage your core and squeeze your glutes.
- Press through your heels to lift your hips toward the ceiling until your body forms a straight line from shoulders to knees.
- Hold the top position for a moment, ensuring your glutes are fully contracted.
- Slowly lower your hips back to the starting position without letting them touch the ground.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure your feet are positioned correctly; too far forward or too close can reduce effectiveness.
- Keep your core engaged throughout the movement to protect your lower back.
- Avoid arching your back at the top of the movement; focus on squeezing the glutes.
- Control the descent to maximize muscle engagement and prevent injury.
- Start with a lighter weight to master form before progressing to heavier loads.
- Maintain even pressure through both heels to ensure balanced muscle activation.
Figure 4 Stretch on Chair
The Figure 4 Stretch on Chair is a seated exercise designed to improve flexibility in the hips, glutes, and lower back. It is particularly beneficial for individuals who spend long hours sitting, as it helps alleviate tension and improve mobility in these areas.
Muscle focus
Step-by-step cues
- Sit upright on a sturdy chair with your feet flat on the floor, hip-width apart.
- Lift your right foot and place your right ankle on your left knee, forming a 'figure 4' shape with your legs.
- Keep your back straight and gently lean forward from the hips until you feel a stretch in your right hip and glute.
- Hold the stretch for 20-30 seconds, breathing deeply and maintaining a relaxed posture.
- Return to the starting position and repeat on the opposite side.
Technical tips
- Ensure your back remains straight throughout the stretch to avoid unnecessary strain.
- If you feel discomfort in your knee, adjust the position of your foot or reduce the forward lean.
- Focus on deep, controlled breathing to enhance relaxation and effectiveness of the stretch.
- Perform this stretch regularly to improve flexibility and reduce tension from prolonged sitting.
Smith Machibe Glute Kickback
The Smith Machine Glute Kickback is a lower body exercise targeting the gluteal muscles. It utilizes the Smith machine to provide stability and control, allowing for focused activation of the glutes. This exercise is beneficial for building strength and muscle definition in the posterior chain.
Muscle focus
Step-by-step cues
- Set the Smith machine bar to a low position, just above the floor.
- Stand facing the machine, positioning one foot under the bar with your knee slightly bent.
- Grip the machine's frame for support and balance.
- Engage your core and slowly extend your leg backward, pushing the bar with your foot.
- Squeeze your glutes at the top of the movement, ensuring full extension without arching your back.
- Slowly return to the starting position, controlling the movement.
- Complete the desired number of repetitions before switching legs.
Technical tips
- Maintain a slight bend in your standing leg to ensure stability.
- Focus on squeezing your glutes throughout the movement for maximum activation.
- Keep your core engaged to prevent lower back strain.
- Avoid using momentum; control the movement both up and down.
- Ensure that your movements are slow and deliberate to maximize muscle engagement.
Band Hip Abduction
The Band Hip Abduction is an exercise targeting the gluteus medius and minimus muscles, as well as the tensor fasciae latae. It involves using a resistance band to create tension, which helps in strengthening and stabilizing the hips. This exercise is beneficial for improving hip stability, enhancing athletic performance, and preventing injuries.
Muscle focus
Step-by-step cues
- Place a resistance band around your legs, just above your knees.
- Stand with your feet shoulder-width apart and slightly bend your knees.
- Engage your core and keep your back straight.
- Slowly move one leg out to the side against the resistance of the band, keeping your toes pointing forward.
- Pause briefly at the top of the movement, ensuring maximum tension on the band.
- Return your leg to the starting position with control.
- Repeat for the desired number of repetitions, then switch to the other leg.
Technical tips
- Ensure the resistance band is tight enough to provide adequate tension throughout the movement.
- Focus on maintaining a stable core and avoid leaning to one side.
- Keep your movements slow and controlled to maximize muscle engagement.
- Breathe steadily throughout the exercise, exhaling as you abduct your leg.
- To increase difficulty, use a heavier resistance band or perform more repetitions.
Tuesday
Recovery Walk
Walk for 30-45 minutes and complete hip mobility.
Wednesday
Upper Body Balance
Upper Body Balance muscle focus
Red marks the primary training focus. Orange marks supporting muscle groups used throughout this session.
Band High Anchor Wide Row
The Band High Anchor Wide Row is an exercise targeting the upper back muscles, including the rhomboids, trapezius, and rear deltoids. It involves pulling a resistance band anchored at a high point towards your chest with elbows flared out, promoting scapular retraction and shoulder stability.
Muscle focus
Step-by-step cues
- Anchor a resistance band at a high point above your head level.
- Stand facing the anchor point with feet shoulder-width apart.
- Hold the band handles with an overhand grip, arms extended forward.
- Step back to create tension in the band while maintaining a slight bend in your knees.
- Engage your core and keep your back straight.
- Pull the band towards your chest by driving your elbows out and back, squeezing your shoulder blades together.
- Pause briefly at the peak contraction, ensuring full scapular retraction.
- Slowly extend your arms back to the starting position, maintaining control.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure the anchor point is secure to prevent slipping during the exercise.
- Keep your core engaged throughout to maintain balance and posture.
- Focus on squeezing your shoulder blades together at the peak of each row.
- Avoid using momentum; perform the movement in a controlled manner.
- Maintain a slight bend in your knees to stabilize your stance.
- Keep your wrists straight to avoid unnecessary strain.
Dumbbell Upright Row
The Dumbbell Upright Row is a compound exercise targeting the shoulders and upper back. It primarily engages the deltoids, trapezius, and biceps, promoting strength and muscle growth in the upper body.
Muscle focus
Step-by-step cues
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip.
- Let the dumbbells hang at arm's length in front of you, palms facing your body.
- Keep your back straight, chest up, and core engaged throughout the movement.
- Lift the dumbbells vertically by bending your elbows, keeping them higher than your forearms.
- Continue lifting until the dumbbells reach chest level or slightly below your chin.
- Pause briefly at the top of the movement, ensuring your elbows are pointing outwards.
- Lower the dumbbells back to the starting position in a controlled manner.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a neutral spine and avoid leaning backward or forward during the lift.
- Focus on lifting with your shoulders and not pulling with your arms or wrists.
- Keep your movements smooth and controlled to maximize muscle engagement.
- Avoid using excessive weight to prevent strain on your shoulders and wrists.
- Ensure your elbows remain higher than your wrists throughout the exercise.
- Breath out as you lift the dumbbells and inhale as you lower them back down.
Hanging Scissors Kicks
The Hanging Flutter Kick Hips exercise targets the core muscles, particularly the lower abdominals and hip flexors, while also engaging the shoulders and grip strength. It involves performing flutter kicks while hanging from a pull-up bar, requiring stability and control.
Muscle focus
Step-by-step cues
- Begin by hanging from a pull-up bar with an overhand grip, hands shoulder-width apart.
- Engage your core and keep your body straight, avoiding any swinging.
- Lift your legs slightly in front of you to initiate the flutter kick position.
- Perform small, alternating kicks with your legs, keeping them straight and toes pointed.
- Maintain a steady breathing pattern throughout the exercise.
- Continue for the desired number of repetitions or time duration.
Technical tips
- Ensure your grip is secure on the bar to maintain stability.
- Focus on engaging your core to prevent swinging and maximize abdominal activation.
- Keep your legs straight and move them in a controlled manner for effective flutter kicks.
- Start with shorter durations or fewer repetitions if you're new to this exercise to build endurance.
- Avoid arching your back; maintain a neutral spine position throughout the movement.
- If you experience discomfort in your shoulders or grip, consider using wrist straps for support.
Dumbbell Neutral Grip Incline Bench Row
The Dumbbell Hammer Grip Incline Bench Row is an upper body exercise targeting the back muscles, specifically the latissimus dorsi, rhomboids, and trapezius. It also engages the biceps and forearms due to the hammer grip. This exercise is performed on an incline bench, which helps isolate the back muscles by minimizing lower body involvement.
Muscle focus
Step-by-step cues
- Set an incline bench to a 30-45 degree angle.
- Hold a dumbbell in each hand with a neutral grip (palms facing each other).
- Lie face down on the bench, ensuring your chest is supported and feet are firmly planted on the floor.
- Extend your arms fully downward, allowing the dumbbells to hang naturally.
- Engage your core and keep your back straight throughout the movement.
- Pull the dumbbells towards your torso by retracting your shoulder blades and bending your elbows.
- Pause briefly at the top of the movement, squeezing your shoulder blades together.
- Slowly lower the dumbbells back to the starting position with control.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a neutral spine to prevent strain on your lower back.
- Focus on pulling with your back muscles rather than your arms.
- Keep your elbows close to your body throughout the movement.
- Control the weight during both lifting and lowering phases to maximize muscle engagement.
- Avoid using momentum; perform each rep with deliberate motion.
- Ensure your head is aligned with your spine to avoid neck strain.
Powell Raise
The Dumbbell Powell Raise is an isolation exercise targeting the rear deltoids, part of the shoulder muscle group. It is performed with a single dumbbell, focusing on shoulder stabilization and control. This exercise helps improve shoulder symmetry and posture by strengthening the often underdeveloped rear deltoids.
Muscle focus
Step-by-step cues
- Begin by lying on your side on a bench, with your upper body supported and your lower body hanging off the edge.
- Hold a dumbbell in your top hand with a neutral grip (palm facing down) and let it hang straight down from your shoulder.
- Keep your core engaged and your body stable throughout the movement.
- Slowly raise the dumbbell upward in an arc until your arm is parallel to the ground, keeping a slight bend in your elbow.
- Pause briefly at the top of the movement, ensuring you feel the contraction in your rear deltoid.
- Lower the dumbbell back to the starting position in a controlled manner.
- Repeat for the desired number of repetitions before switching sides.
Technical tips
- Focus on maintaining a slow and controlled motion to maximize muscle engagement.
- Avoid using momentum or swinging the weight; this ensures that the rear deltoids are doing most of the work.
- Keep your shoulders relaxed and avoid shrugging them during the lift to prevent tension in the neck.
- Ensure that your core is tight to stabilize your body and prevent unnecessary movement.
- Start with a lighter weight to master form before progressing to heavier loads.
- Breathe out as you lift the dumbbell and inhale as you lower it back down.
Thursday
Rest
Keep steps comfortable and avoid intense lower-body work.
Friday
Legs and Glute Volume
Legs and Glute Volume muscle focus
Red marks the primary training focus. Orange marks supporting muscle groups used throughout this session.
Single Leg Smith Calf Raise
The Single Leg Smith Calf Raise is an isolation exercise targeting the calf muscles, specifically the gastrocnemius and soleus. It is performed using a Smith machine, which provides stability and control, allowing for a focused contraction of the calf muscles. This exercise helps in developing strength and definition in the calves.
Muscle focus
Step-by-step cues
- Position yourself under the Smith machine bar with the bar resting on your shoulders.
- Place one foot on a raised platform or step, ensuring your heel is hanging off the edge.
- Unlock the Smith machine bar by rotating it forward.
- Lower your heel towards the ground in a controlled manner to stretch the calf muscle.
- Press through the ball of your foot to raise your heel as high as possible, contracting your calf muscle.
- Hold the top position briefly before lowering back down.
- Complete the desired number of repetitions before switching to the other leg.
Technical tips
- Ensure your knee is slightly bent to reduce strain on the joint.
- Focus on a full range of motion for maximum muscle engagement.
- Keep your core engaged to maintain balance and stability.
- Perform the movement slowly to maximize time under tension.
- Avoid bouncing at the bottom of the movement to prevent injury.
- Use a weight that allows you to perform the exercise with proper form.
Glutes Roll
The Glutes Roll is a self-myofascial release exercise targeting the gluteal muscles. It involves using a foam roller to apply pressure to the glutes, helping to release tension, improve flexibility, and enhance muscle recovery.
Muscle focus
Step-by-step cues
- Sit on the floor with your legs extended and place a foam roller under your glutes.
- Bend your knees and place your feet flat on the floor.
- Cross your right ankle over your left knee to target the right glute.
- Place your hands on the floor behind you for support.
- Shift your weight onto the right glute and slowly roll back and forth from the top of the glute to the bottom.
- Continue rolling for 30-60 seconds, focusing on any tight or tender areas.
- Switch sides by crossing your left ankle over your right knee and repeat the process for the left glute.
Technical tips
- Maintain a steady pace while rolling to effectively target muscle tension.
- If you find a particularly tight spot, pause and hold pressure for 20-30 seconds to help release tension.
- Keep your core engaged to maintain stability during the exercise.
- Breathe deeply and relax your muscles as much as possible while rolling.
- Adjust the pressure by shifting more or less of your body weight onto the foam roller.
Smith Squat To Bench
The Smith Squat To Bench is a compound lower body exercise performed using a Smith machine and a bench. It targets the quadriceps, hamstrings, glutes, and core muscles. The fixed bar path of the Smith machine provides stability, making it suitable for beginners to focus on form and technique.
Muscle focus
Step-by-step cues
- Position a bench behind you in the Smith machine so that when you sit back, your thighs are parallel to the floor.
- Adjust the bar on the Smith machine to shoulder height. Load the desired weight onto the bar.
- Stand under the bar with your feet shoulder-width apart. Position the bar across your upper back and shoulders.
- Unrack the bar by rotating it forward. Step back until your legs are aligned with the bench.
- Engage your core, keep your chest up, and begin lowering your body by bending at the hips and knees.
- Descend until your glutes lightly touch the bench, ensuring your knees do not extend past your toes.
- Push through your heels to return to the starting position, fully extending your hips and knees.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure the bench is positioned correctly to allow a full range of motion without compromising form.
- Keep your weight distributed evenly through your heels to maintain balance and control.
- Focus on keeping your chest up and back straight throughout the movement to prevent injury.
- Use a spotter if you're lifting heavy weights or if you're new to this exercise for added safety.
- Control the descent and avoid bouncing off the bench to maintain muscle tension and effectiveness.
Standing Forward Bend
The Standing Forward Bend, also known as Uttanasana in yoga, is a fundamental exercise that stretches the hamstrings, calves, and hips while strengthening the thighs and knees. It also helps improve flexibility in the spine and promotes relaxation.
Muscle focus
Step-by-step cues
- Stand with your feet hip-width apart and your arms at your sides.
- Inhale deeply, then exhale as you hinge at your hips to fold forward.
- Keep your knees slightly bent if necessary to avoid straining your lower back.
- Allow your head to hang heavy and relax your neck.
- Place your hands on the floor, on blocks, or hold onto opposite elbows.
- Hold the position for 15-30 seconds, breathing deeply.
- To come up, engage your core and slowly roll up vertebra by vertebra.
Technical tips
- Focus on hinging from the hips rather than rounding the back.
- Keep a slight bend in the knees if you feel tension in the lower back.
- Engage your core muscles to support your spine during the movement.
- Relax your shoulders away from your ears to avoid tension in the neck.
- If you can't reach the floor, use yoga blocks for support.
- Breathe deeply throughout the exercise to enhance relaxation and flexibility.
Hip Hinge
The hip hinge is a fundamental movement pattern essential for exercises like deadlifts and kettlebell swings. It involves bending at the hips while maintaining a neutral spine, allowing for efficient load transfer and minimizing stress on the lower back.
Muscle focus
Step-by-step cues
- Stand with feet hip-width apart, toes pointing forward.
- Engage your core to stabilize your spine.
- Begin the movement by pushing your hips back as if reaching them toward a wall behind you.
- Keep your knees slightly bent and maintain a neutral spine throughout the movement.
- Lower your torso until you feel a stretch in your hamstrings, keeping your chest open and shoulders back.
- Reverse the motion by driving through your heels and extending your hips to return to the starting position.
Technical tips
- Focus on moving from the hips rather than bending at the waist.
- Keep your weight balanced over your midfoot to heels to maintain stability.
- Ensure your back remains flat and avoid rounding your shoulders.
- Practice in front of a mirror to monitor form and alignment.
- Start with bodyweight to master the technique before adding resistance.
Anderson Squat
The Anderson Squat, also known as the pin squat, is a variation of the traditional squat where the barbell starts from a dead stop on safety pins or supports within a power rack. This exercise focuses on developing explosive strength from the bottom position, improving sticking points in the squat, and enhancing overall lower body power.
Muscle focus
Step-by-step cues
- Set the safety pins in a power rack at a height where your thighs are parallel to the ground when you are in the bottom squat position.
- Position the barbell on the safety pins and load it with an appropriate weight.
- Stand under the barbell, positioning it across your upper back, and set your feet shoulder-width apart.
- Engage your core and grip the bar firmly with both hands.
- Drive through your heels to lift the barbell off the pins, extending your hips and knees until you reach a standing position.
- Pause briefly at the top, then lower the barbell back to the pins with control.
- Reset your position and repeat for the desired number of repetitions.
Technical tips
- Focus on maintaining a strong core throughout the lift to ensure stability and prevent injury.
- Use a controlled tempo when lowering the barbell back to the pins to maximize muscle engagement.
- Start with a lighter weight to master proper form before progressing to heavier loads.
- Ensure your feet are firmly planted and drive through your heels to maximize power output.
- Keep your chest up and shoulders back to maintain proper posture during the lift.
- Practice breathing techniques: inhale before lifting off the pins and exhale as you complete the lift.
Saturday
Core and Conditioning
Core and Conditioning muscle focus
Red marks the primary training focus. Orange marks supporting muscle groups used throughout this session.
Hanging Oblique Knee Raise
The Hanging Oblique Knee Raise is an advanced core exercise targeting the oblique muscles. It involves hanging from a pull-up bar and raising the knees towards the chest while twisting the torso to engage the obliques. This exercise enhances core stability, improves balance, and develops strength in the abdominal region.
Muscle focus
Step-by-step cues
- Begin by gripping a pull-up bar with an overhand grip, hands shoulder-width apart.
- Hang freely with your arms fully extended and legs straight.
- Engage your core and lift your knees towards your chest.
- As you lift your knees, twist your torso to one side to target the obliques.
- Pause briefly at the top of the movement, ensuring maximum contraction.
- Lower your legs back to the starting position in a controlled manner.
- Repeat the movement, alternating sides with each repetition.
Technical tips
- Ensure a firm grip on the bar to maintain stability throughout the exercise.
- Keep your movements controlled to maximize muscle engagement and reduce momentum.
- Focus on breathing steadily; exhale as you lift your knees and inhale as you lower them.
- Engage your core muscles throughout the movement to protect your lower back.
- If you're new to this exercise, start with fewer repetitions and gradually increase as you build strength.
- Avoid swinging or using momentum; aim for a slow and deliberate motion for better results.
Seated Band Hip Abduction
The Seated Band Hip Abduction is an exercise targeting the gluteus medius and minimus muscles. It involves using a resistance band to provide tension, helping to strengthen and stabilize the hips. This exercise is beneficial for improving hip mobility, enhancing athletic performance, and preventing injuries.
Muscle focus
Step-by-step cues
- Sit on a bench or chair with your feet flat on the floor, hip-width apart.
- Place a resistance band around your legs, just above your knees.
- Keep your back straight and engage your core muscles.
- Slowly push your knees outward against the resistance of the band, keeping your feet stationary.
- Hold the position for a moment, then slowly return to the starting position.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure the resistance band is tight enough to provide adequate tension throughout the movement.
- Focus on maintaining a straight back and engaged core to prevent leaning forward or backward.
- Perform the movement slowly and with control to maximize muscle activation.
- Keep your feet flat on the ground and avoid lifting your heels during the exercise.
- Start with a lighter resistance band if you are new to this exercise and gradually increase as you become stronger.
Stabillity Ball Wall Squat
The Stability Ball Wall Squat is an exercise that targets the quadriceps, hamstrings, glutes, and core muscles. It involves using a stability ball placed between your lower back and a wall to perform a squat with added support and balance challenge.
Muscle focus
Step-by-step cues
- Stand with your feet shoulder-width apart, positioning a stability ball between your lower back and a wall.
- Lean back slightly against the ball, ensuring it is secure and stable.
- Engage your core muscles and keep your chest up.
- Slowly bend your knees and lower your body into a squat position, keeping your knees aligned with your toes.
- Descend until your thighs are parallel to the ground or as low as comfortable without losing form.
- Pause briefly at the bottom of the squat.
- Push through your heels to return to the starting position, keeping the movement controlled.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure the stability ball is properly inflated for optimal support.
- Keep your weight distributed evenly through your heels to maintain balance.
- Avoid letting your knees extend past your toes during the squat to protect your joints.
- Maintain a neutral spine throughout the movement to prevent strain on your back.
- Focus on engaging your core muscles to enhance stability and control.
- Perform the exercise slowly to maximize muscle engagement and minimize risk of injury.
- Adjust foot placement if necessary to find a comfortable and stable position.
Seated Machine Trunk Rotation
The Seated Machine Trunk Rotation is an isolation exercise targeting the oblique muscles of the core. It involves rotating the torso against resistance while seated, helping to improve core strength and stability.
Muscle focus
Step-by-step cues
- Adjust the seat height so that your knees are at a 90-degree angle when seated.
- Sit on the machine with your back straight and feet flat on the floor.
- Place your arms across your chest or hold onto the handles if available.
- Engage your core muscles by pulling your navel towards your spine.
- Rotate your torso to one side as far as comfortable, keeping your hips stable.
- Return to the starting position in a controlled manner.
- Repeat the movement on the opposite side.
- Perform equal repetitions for both sides.
Technical tips
- Maintain a slow and controlled motion to maximize muscle engagement.
- Avoid using momentum; focus on using your oblique muscles to drive the movement.
- Keep your shoulders relaxed and avoid hunching them during the exercise.
- Ensure that your hips remain stationary throughout the rotation to isolate the core effectively.
- Start with a lighter resistance to master the form before increasing weight.
- Exhale as you rotate and inhale as you return to the center position.
Seated Figure 4 Stretch
The Seated Figure 4 Stretch is a flexibility exercise targeting the hip and gluteal muscles. It helps improve hip mobility and can alleviate lower back tension. This stretch is performed while seated, making it accessible and easy to integrate into a workout routine.
Muscle focus
Step-by-step cues
- Sit on the floor with your legs extended straight in front of you.
- Bend your right knee and place your right ankle over your left knee, forming a 'figure 4' shape with your legs.
- Keep your back straight and gently lean forward from the hips, bringing your chest towards your legs.
- Hold the stretch for 20-30 seconds, feeling the stretch in your right hip and glute.
- Switch legs and repeat the stretch on the opposite side.
Technical tips
- Maintain a straight back to avoid straining your lower back.
- If you feel discomfort in your knee, adjust the position of your foot or reduce the forward lean.
- Focus on deep breathing to enhance relaxation and increase the effectiveness of the stretch.
- Ensure both sit bones remain grounded to maintain balance and proper form.
- Perform this stretch after a workout when muscles are warm for better flexibility gains.
Sunday
Full Rest
Prioritize sleep and prepare for the next progression week.
Four-week progression
Nutrition guidance
- Start near maintenance calories and adjust slowly using training performance, hunger and body-weight trends.
- Target roughly 1.6-2.0 g of protein per kg of body weight per day across three to five meals.
- Use carbohydrates around training and include vegetables, fruit and healthy fats every day.
- Hydrate consistently and avoid treating one meal or one day as success or failure.
Use these numbers as practical starting ranges, not medical prescriptions. Adjust for your health, body size and activity, and consult a qualified professional when needed.
