4-Week Glutes and Legs Shape Program: Progression Cycle 5
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.
Side Lying Hip Abduction
The Side Lying Hip Abduction is an isolation exercise targeting the gluteus medius and minimus muscles. It is performed by lying on one side and lifting the top leg away from the midline of the body, focusing on hip abduction.
Muscle focus
Step-by-step cues
- Lie on your side on a mat, keeping your body in a straight line from head to feet.
- Rest your head on your lower arm and place your upper hand on your hip or in front of you for balance.
- Stack your legs on top of each other with your knees straight.
- Engage your core to stabilize your torso.
- Slowly lift the top leg upwards, keeping it straight, until you feel tension in the outer hip.
- Pause briefly at the top of the movement, ensuring not to rotate your hips forward or backward.
- Lower the leg back to the starting position with control.
- Repeat for the desired number of repetitions, then switch sides.
Technical tips
- Keep your core engaged throughout the exercise to maintain stability.
- Avoid rotating your hips; keep them stacked directly over each other.
- Focus on a slow and controlled movement to maximize muscle engagement.
- Do not lift the leg too high; aim for a range that maintains tension in the glutes without compromising form.
- Breath steadily, exhaling as you lift and inhaling as you lower the leg.
- Use a resistance band around your thighs for added difficulty if needed.
Single-Leg Deadlift
The Single-Leg Deadlift is a unilateral exercise that targets the hamstrings, glutes, and core. It enhances balance, stability, and coordination while also improving lower body strength. This exercise can be performed with bodyweight, dumbbells, or kettlebells.
Muscle focus
Step-by-step cues
- Stand upright with feet hip-width apart and hold a dumbbell in your right hand.
- Shift your weight onto your left leg, keeping a slight bend in the knee.
- Hinge at the hips, extending your right leg straight behind you while lowering the dumbbell towards the ground.
- Keep your back straight and core engaged throughout the movement.
- Lower until your torso is parallel to the floor or as far as your flexibility allows.
- Return to the starting position by driving through your left heel and bringing your right leg forward.
- Repeat for the desired number of repetitions before switching legs.
Technical tips
- Focus on maintaining a neutral spine to prevent lower back strain.
- Engage your core muscles to enhance stability and control.
- Keep the movement slow and controlled to maximize muscle engagement.
- Use a mirror to ensure proper form and alignment during the exercise.
- If balance is an issue, perform the exercise near a wall or use a support for stability.
- Start with lighter weights to master the form before progressing to heavier loads.
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.
Side Plank Hip Abduction
The Side Plank Hip Abduction is an advanced core and lower body exercise that targets the obliques, gluteus medius, and hip abductors. It enhances core stability, balance, and strength in the lateral muscles of the body.
Muscle focus
Step-by-step cues
- Begin by lying on your side with your legs extended and stacked on top of each other.
- Place your elbow directly under your shoulder to support your upper body.
- Engage your core and lift your hips off the ground, forming a straight line from head to heels.
- Once in the side plank position, lift your top leg as high as possible without compromising form.
- Hold the position briefly, then slowly lower your leg back to the starting position.
- Maintain a stable core throughout the movement and avoid letting your hips drop.
- Repeat for the desired number of repetitions before switching sides.
Technical tips
- Ensure your elbow is directly under your shoulder to prevent strain.
- Keep your body in a straight line from head to heels for optimal form.
- Engage your core muscles to maintain stability during the exercise.
- Focus on controlled movements when lifting and lowering your leg.
- Avoid rotating your hips or shoulders; keep them square to the ground.
- Breathe steadily throughout the exercise to maintain focus and endurance.
- If you're new to this exercise, start with shorter holds and gradually increase duration as you build strength.
Sumo Squat With Smith
The Sumo Squat With Smith Machine is a lower body exercise targeting the quadriceps, hamstrings, glutes, and inner thighs. This variation of the squat involves a wider stance and utilizes the Smith machine for stability and control, allowing for a focused engagement of the lower body muscles.
Muscle focus
Step-by-step cues
- Position the bar of the Smith machine at shoulder height and set the safety stops just below your lowest squat position.
- Stand with your feet wider than shoulder-width apart and toes slightly pointed outwards.
- Place the bar across your upper back, ensuring it rests comfortably on your trapezius muscles.
- Grip the bar with your hands slightly wider than shoulder-width apart.
- Unrack the bar by straightening your legs and stepping back slightly.
- Engage your core and keep your chest up as you begin to lower into a squat by bending at the hips and knees.
- Descend until your thighs are parallel to the floor or slightly below, ensuring your knees track over your toes.
- Push through your heels to return to the starting position, fully extending your hips and knees.
Technical tips
- Maintain a neutral spine throughout the movement to prevent injury.
- Focus on keeping your knees aligned with your toes to avoid unnecessary strain on the joints.
- Engage your core muscles to stabilize your torso during the squat.
- Keep your weight distributed evenly across both feet, with emphasis on pushing through the heels.
- Adjust the width of your stance as needed to ensure comfort and proper form.
- Use a controlled tempo to maximize muscle engagement and maintain balance.
- Start with a lighter weight to perfect your form before progressing to heavier loads.
Hip Thrust Smith Machine
The Hip Thrust Smith Machine exercise targets the gluteal muscles, particularly the gluteus maximus, and also engages the hamstrings and core. This exercise is performed using a Smith machine to provide stability and control, allowing for a focused contraction of the glutes.
Muscle focus
Step-by-step cues
- Position a bench perpendicular to the Smith machine. Sit on the ground with your upper back against the bench.
- Roll the bar of the Smith machine to rest above your hips. Use a pad or towel for comfort if needed.
- Plant your feet flat on the floor, shoulder-width apart, with knees bent at approximately 90 degrees.
- Engage your core and drive through your heels to lift your hips upward, extending them fully while keeping your upper back in contact with the bench.
- Squeeze your glutes at the top of the movement, ensuring your body forms a straight line from shoulders to knees.
- Slowly lower your hips back down to the starting position without touching the ground.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure that your feet are positioned correctly to maintain balance and maximize glute activation.
- Keep your chin tucked slightly to maintain a neutral spine throughout the movement.
- Focus on squeezing your glutes at the top of each repetition for maximum engagement.
- Avoid arching your lower back; maintain a strong core to stabilize your torso.
- Control the descent of the bar to prevent it from dropping too quickly, which can reduce effectiveness and increase injury risk.
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.
Weighted Pull-Up
The Weighted Pull Up is an advanced upper body exercise that targets the latissimus dorsi, biceps, and other muscles of the back and arms. By adding weight, this exercise increases resistance, enhancing muscle strength and hypertrophy. It requires a pull-up bar and additional weight, typically attached via a weight belt.
Muscle focus
Step-by-step cues
- Begin by securely attaching a weight to your body using a dip belt or weighted vest.
- Stand beneath a pull-up bar and grasp it with an overhand grip, hands slightly wider than shoulder-width apart.
- Engage your core and retract your shoulder blades to stabilize your body.
- Initiate the pull by driving your elbows downwards and pulling your chin above the bar.
- Pause briefly at the top of the movement, ensuring full contraction of the back muscles.
- Lower yourself in a controlled manner until your arms are fully extended.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure that the added weight is securely fastened to prevent injury.
- Focus on maintaining a straight line from head to heels by engaging your core throughout the exercise.
- Avoid swinging or using momentum to complete the pull-up; aim for controlled movements.
- If you're new to weighted pull-ups, start with a lighter weight to master form before progressing.
- Keep your shoulders away from your ears to prevent unnecessary strain and promote proper muscle engagement.
- Breathe out as you pull up and inhale as you lower yourself back down.
Pike Push-Up On Bench
The Pike Push Up On Bench is a bodyweight exercise targeting the shoulders, triceps, and upper chest. It involves elevating the feet on a bench to increase the angle of the body, which shifts more emphasis onto the shoulders compared to a standard push-up.
Muscle focus
Step-by-step cues
- Begin by positioning yourself in front of a bench. Place your feet on the bench and your hands on the floor, shoulder-width apart.
- Walk your hands back towards the bench until your body forms an inverted V shape, with your hips elevated and head pointing downwards.
- Keep your legs straight and core engaged throughout the movement.
- Lower your head towards the floor by bending your elbows, keeping them slightly flared out.
- Pause briefly when your head is close to the floor, then push through your palms to extend your arms and return to the starting position.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure that your hands are placed firmly on the ground to maintain stability.
- Focus on keeping your core tight to prevent sagging or arching of the back.
- Control the movement by lowering slowly and pushing up with steady force.
- Keep your elbows at a slight angle rather than flaring them directly out to reduce strain on the joints.
- Adjust the height of the bench if needed to modify difficulty; a higher bench increases difficulty by shifting more weight onto the shoulders.
- Breathing is crucial: inhale as you lower down and exhale as you push up.
Landmine Twist
The Landmine Twist is a core exercise that targets the obliques, abdominals, and shoulders. It involves rotating the torso while holding a barbell anchored at one end, providing a unique rotational movement that enhances core stability and strength.
Muscle focus
Step-by-step cues
- Secure one end of a barbell in a landmine attachment or corner of the room.
- Stand with feet shoulder-width apart, holding the other end of the barbell with both hands at chest level.
- Extend your arms fully in front of you, keeping a slight bend in the elbows.
- Engage your core and rotate your torso to one side, pivoting on the opposite foot.
- Return to the starting position by rotating back to the center.
- Repeat the movement to the other side, maintaining control throughout.
- Perform the desired number of repetitions on each side.
Technical tips
- Keep your core engaged throughout the movement to protect your lower back.
- Focus on controlled movements rather than speed to maximize muscle engagement.
- Ensure your shoulders and hips move together to maintain proper form.
- Start with a lighter weight to master the technique before increasing resistance.
- Breathe out as you rotate and inhale as you return to the center position.
- Maintain a slight bend in your knees for better balance and stability.
Cable Wide Grip Behind Neck Pulldown
The Cable Wide Grip Behind Neck Pulldown is an upper body exercise targeting the latissimus dorsi, trapezius, and rhomboids. It involves pulling a cable bar down behind the neck while seated, emphasizing the upper back and shoulder muscles.
Muscle focus
Step-by-step cues
- Adjust the seat height so your feet are flat on the floor and your thighs are secured under the pad.
- Attach a wide grip bar to the high pulley of a cable machine.
- Sit down facing the machine and grasp the bar with a wide overhand grip, palms facing forward.
- Lean slightly forward at the hips, keeping your back straight and core engaged.
- Pull the bar down behind your neck by squeezing your shoulder blades together and bending your elbows.
- Pause briefly when the bar reaches just below ear level.
- Slowly return to the starting position with controlled movement, fully extending your arms.
Technical tips
- Ensure your grip is wide enough to engage the lats effectively but not so wide that it causes discomfort.
- Maintain a slight forward lean to avoid excessive strain on the shoulders and neck.
- Focus on squeezing your shoulder blades together during the pull to maximize muscle engagement.
- Avoid using momentum; control the movement throughout to prevent injury.
- Keep your core tight to stabilize your torso during the exercise.
- Exhale as you pull down and inhale as you return to the starting position.
Barbell Wide Grip Upright Row
The Barbell Wide Grip Upright Row is an upper body exercise targeting the shoulders and upper back. It involves lifting a barbell with a wide grip from the thighs to the chest, primarily engaging the deltoids, trapezius, and biceps.
Muscle focus
Step-by-step cues
- Stand with your feet shoulder-width apart, holding a barbell with an overhand grip wider than shoulder-width.
- Keep your back straight, chest up, and core engaged throughout the movement.
- Lift the barbell vertically along your body, leading with your elbows until it reaches chest level.
- Pause briefly at the top of the movement, ensuring your elbows are higher than your wrists.
- Lower the barbell back to the starting position in a controlled manner.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a wide grip to better target the shoulder muscles.
- Focus on lifting with your elbows to maximize shoulder engagement.
- Avoid using momentum; keep the movement slow and controlled.
- Keep your wrists straight and avoid bending them during the lift.
- Exhale as you lift the barbell and inhale as you lower it.
- Ensure your shoulders remain relaxed and do not shrug during the exercise.
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.
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.
Band Reverse Hyperextension
The Band Reverse Hyperextension is an exercise targeting the lower back, glutes, and hamstrings. It involves extending the hips while lying face down on a bench or platform, using resistance bands to add tension and improve muscle activation.
Muscle focus
Step-by-step cues
- Secure a resistance band to a stable anchor point at floor level.
- Lie face down on a bench with your hips at the edge and legs hanging off.
- Loop the resistance band around your ankles.
- Grip the sides of the bench for stability.
- Engage your core and glutes, then lift your legs upward by extending your hips.
- Raise your legs until they are in line with your torso, keeping them straight.
- Pause briefly at the top of the movement, squeezing your glutes.
- Slowly lower your legs back to the starting position in a controlled manner.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure the resistance band is securely anchored to prevent slipping during the exercise.
- Maintain a neutral spine throughout the movement to avoid lower back strain.
- Focus on squeezing your glutes at the top of each repetition for maximum activation.
- Control the descent of your legs to maintain tension in the muscles and avoid momentum.
- Adjust the resistance band tension by changing its length or using a different band strength if needed.
Turkish Get Up
The Turkish Get Up is a full-body exercise that enhances strength, stability, and mobility. It involves transitioning from a lying position to standing while holding a weight overhead, typically a kettlebell. This exercise engages multiple muscle groups including the shoulders, core, hips, and legs.
Muscle focus
Step-by-step cues
- Lie on your back with your right leg bent and foot flat on the floor. Extend your left leg straight out.
- Hold a kettlebell in your right hand with your arm extended towards the ceiling. Keep your eyes on the kettlebell throughout the movement.
- Press through your right foot and roll onto your left hip and forearm.
- Push up onto your left hand, keeping the kettlebell stable overhead.
- Lift your hips off the ground by pressing through your right foot and left hand.
- Sweep your left leg back into a kneeling position under your body.
- Align your torso upright by adjusting your kneeling position.
- Stand up by driving through your right foot to come to a standing position with the kettlebell overhead.
- Reverse the steps to return to the starting position.
Technical tips
- Start with a light weight to master the technique before progressing to heavier weights.
- Maintain a strong grip on the kettlebell and keep your wrist straight to ensure stability.
- Focus on controlled movements; avoid rushing through each step.
- Engage your core throughout the exercise to maintain balance and control.
- Keep your eyes on the kettlebell at all times to help maintain alignment and focus.
- Practice each segment of the movement separately if you're new to this exercise.
- Ensure that each transition is smooth and deliberate, particularly when moving from kneeling to standing.
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.
Band Standing Balance Glute Kickback
The Band Standing Balance Glute Kickback is a lower body exercise that targets the gluteus maximus and improves balance and core stability. It involves extending one leg backward against the resistance of a band while maintaining an upright posture.
Muscle focus
Step-by-step cues
- Secure a resistance band around your ankles.
- Stand upright with feet hip-width apart and engage your core.
- Shift your weight onto your left leg and slightly bend the knee.
- Lift your right foot off the ground and extend it backward, keeping the leg straight.
- Squeeze your glutes at the top of the movement.
- Slowly return to the starting position without touching the ground.
- Complete the desired number of repetitions, then switch legs.
Technical tips
- Keep your core engaged throughout the exercise to maintain balance.
- Focus on squeezing your glutes as you extend your leg backward.
- Maintain a slight bend in the standing leg to reduce strain on the knee.
- Avoid arching your back; keep it neutral to prevent injury.
- Perform the movement slowly and with control for maximum effectiveness.
- Use a mirror to ensure proper form and alignment during the exercise.
Box Jumps
Box jumps are a plyometric exercise that involves jumping from the ground onto a raised platform, such as a box or bench. This exercise targets the lower body muscles, including the quadriceps, hamstrings, glutes, and calves, while also engaging the core for stabilization. Box jumps are effective for improving explosive power, agility, and overall athletic performance.
Muscle focus
Step-by-step cues
- Stand with your feet shoulder-width apart at a comfortable distance from the box.
- Engage your core and bend your knees slightly to prepare for the jump.
- Swing your arms back and then forward as you explode upward, using your legs to propel yourself onto the box.
- Land softly on the box with both feet flat and knees slightly bent to absorb the impact.
- Stand up fully on the box to complete the movement.
- Step down carefully one foot at a time and reset for the next repetition.
Technical tips
- Ensure the box is stable and at an appropriate height for your fitness level to prevent injury.
- Focus on landing softly to reduce impact on your joints.
- Keep your core engaged throughout the movement to maintain balance and control.
- Start with a lower box height if you are new to box jumps and gradually increase as you become more confident.
- Use your arms to generate momentum and help with the jump.
- Maintain a consistent breathing pattern; exhale as you jump and inhale as you land.
Saturday
Core and Conditioning
Core and Conditioning muscle focus
Red marks the primary training focus. Orange marks supporting muscle groups used throughout this session.
L-Sit
The L-Sit is a challenging isometric exercise that targets the core, hip flexors, and shoulders. It involves holding your body off the ground while maintaining a seated position with legs extended straight out in front of you. This exercise requires significant strength and stability, making it ideal for building core endurance and improving overall body control.
Muscle focus
Step-by-step cues
- Sit on the floor with your legs extended in front of you and your hands placed on the ground beside your hips.
- Engage your core muscles and press your hands firmly into the ground to lift your body off the floor.
- Keep your legs straight and parallel to the ground, forming an 'L' shape with your body.
- Hold this position for as long as possible, maintaining steady breathing throughout.
- Lower yourself back to the starting position with control.
Technical tips
- Ensure your hands are placed firmly on the ground for maximum stability.
- Focus on engaging your core and hip flexors to maintain leg elevation.
- Start by practicing with bent knees if full leg extension is too challenging.
- Gradually increase hold time as you build strength and endurance.
- Keep your shoulders down and away from your ears to prevent tension.
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.
Weighted Pistol Squat
The Weighted Pistol Squat is an advanced lower body exercise that targets the quadriceps, glutes, hamstrings, and core. It involves performing a single-leg squat while holding a weight, enhancing strength, balance, and coordination. This exercise requires significant flexibility and stability, making it suitable for experienced athletes.
Muscle focus
Step-by-step cues
- Begin by standing upright with your feet hip-width apart and hold a dumbbell or kettlebell close to your chest.
- Extend one leg forward, keeping it straight and off the ground.
- Engage your core and slowly lower your body into a squat on the supporting leg, keeping your chest up and back straight.
- Descend until your thigh is parallel to the ground or as low as your flexibility allows.
- Pause briefly at the bottom of the movement, then press through your heel to return to the starting position.
- Complete the desired number of repetitions on one leg before switching to the other.
Technical tips
- Maintain a tight core throughout the movement to ensure balance and stability.
- Focus on keeping your knee aligned with your toes to prevent injury.
- If you're new to this exercise, start without weights to master the form before adding resistance.
- Use a bench or box for support if needed when learning the movement.
- Control the descent and ascent to maximize muscle engagement and avoid using momentum.
Toe Touches
Toe Touches are a core exercise targeting the abdominal muscles, specifically the rectus abdominis. This exercise involves lying on your back and reaching your hands towards your toes, engaging the core to lift the shoulders off the ground.
Muscle focus
Step-by-step cues
- Lie flat on your back on a mat with your legs extended straight up towards the ceiling.
- Keep your arms extended straight above your chest, palms facing each other.
- Engage your core by drawing your belly button towards your spine.
- Exhale and lift your shoulders off the mat, reaching your fingertips towards your toes.
- Hold the top position briefly, ensuring maximum contraction of the abdominal muscles.
- Inhale and slowly lower your shoulders back to the mat, maintaining control.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your lower back pressed against the mat throughout the exercise to prevent strain.
- Focus on using your abdominal muscles to lift rather than pulling with your neck or shoulders.
- Maintain a steady and controlled movement; avoid using momentum to reach higher.
- If you find it difficult to keep legs straight, slightly bend them but ensure they remain elevated.
- Breathe out as you reach up and breathe in as you return to the starting position.
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.
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.
