4-Week Glutes and Legs Shape Program: Progression Cycle 6
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.
Band Lying Clamshells
Band Lying Clamshells are a resistance exercise targeting the gluteus medius and hip abductors. This exercise helps improve hip stability, strengthen the glutes, and enhance overall lower body function. It is performed by lying on your side with a resistance band looped around your thighs, just above the knees.
Muscle focus
Step-by-step cues
- Lie on your side with your legs stacked and knees bent at a 90-degree angle.
- Place a resistance band around your thighs, just above the knees.
- Rest your head on your lower arm and place your upper hand on the floor in front of you for support.
- Keep your feet together and engage your core.
- Lift your top knee as high as possible without moving your pelvis or separating your feet.
- Pause at the top of the movement, then slowly lower the knee back to the starting position.
- Repeat for the desired number of repetitions before switching sides.
Technical tips
- Ensure that your hips remain stacked and do not roll backward during the movement.
- Focus on squeezing your glutes as you lift your knee.
- Maintain tension in the resistance band throughout the exercise for maximum effectiveness.
- Perform the movement slowly and with control to engage the targeted muscles fully.
- Keep your core engaged to stabilize your body and prevent unnecessary movement.
Barbell Walking Lunges
The Barbell Lunge is a compound lower body exercise that targets the quadriceps, hamstrings, glutes, and calves. It also engages the core for stability. This exercise involves stepping forward with one leg while maintaining a barbell across the upper back, then lowering the hips until both knees are bent at approximately 90 degrees.
Muscle focus
Step-by-step cues
- Begin by standing upright with your feet shoulder-width apart. Position a barbell across your upper back, gripping it slightly wider than shoulder-width.
- Engage your core and keep your chest up. Step forward with your right foot, landing on your heel first.
- Lower your hips until both knees are bent at about a 90-degree angle. Ensure your front knee is directly above your ankle and your back knee hovers just above the ground.
- Push through the heel of your front foot to return to the starting position.
- Repeat the movement with the opposite leg, alternating legs with each repetition.
Technical tips
- Maintain an upright torso throughout the movement to prevent leaning forward.
- Keep your core engaged to help stabilize your body and protect your lower back.
- Ensure that your front knee does not extend past your toes to avoid unnecessary strain on the knee joint.
- Focus on pushing through the heel of the front foot to activate the glutes effectively.
- Start with a lighter weight to master form before progressing to heavier loads.
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.
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.
Dumbbell Reverse Lunge off Step
The Dumbbell Reverse Lunge off Step is a compound lower body exercise that targets the quadriceps, hamstrings, glutes, and calves. By performing the lunge off a step, you increase the range of motion and challenge your balance and stability. This exercise also engages the core for stabilization.
Muscle focus
Step-by-step cues
- Stand on a step or platform with feet hip-width apart, holding a dumbbell in each hand at your sides.
- Engage your core and step back with one foot, lowering your body into a lunge until your front thigh is parallel to the ground.
- Ensure your front knee is aligned over your ankle and your back knee hovers just above the floor.
- Push through the heel of your front foot to return to the starting position on the step.
- Repeat on the other leg, alternating legs for the desired number of repetitions.
Technical tips
- Keep your chest up and shoulders back throughout the movement to maintain proper posture.
- Focus on a slow and controlled descent to maximize muscle engagement and prevent injury.
- Ensure your front knee does not extend beyond your toes to protect the knee joint.
- Use a mirror or ask for feedback to ensure proper form and alignment.
- Start with lighter weights to master the technique before progressing to heavier dumbbells.
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.
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.
Negative Pull-Up
The Negative Pull-Up is an exercise focused on building strength in the upper body, particularly targeting the latissimus dorsi, biceps, and forearms. It involves controlling the descent from the top position of a pull-up, emphasizing eccentric muscle contraction. This exercise is beneficial for those who are working towards achieving their first full pull-up or looking to increase their pull-up repetitions.
Muscle focus
Step-by-step cues
- Start by using a box or step to position yourself at the top of a pull-up bar with your chin above the bar.
- Grip the bar with your hands shoulder-width apart, using an overhand grip.
- Engage your core and maintain a straight body alignment.
- Slowly lower yourself in a controlled manner, taking 3-5 seconds to descend until your arms are fully extended.
- Step back onto the box or step and repeat for the desired number of repetitions.
Technical tips
- Focus on controlling the descent to maximize muscle engagement.
- Keep your shoulders down and back to maintain proper form and avoid strain.
- Use a box or step that allows you to start at the top position comfortably.
- Breathe steadily throughout the exercise, exhaling as you lower yourself.
- If you're new to this exercise, start with fewer repetitions and gradually increase as you build strength.
Lying Cable Face Pull
The Lying Cable Face Pull is an isolation exercise targeting the rear deltoids, upper back, and rotator cuff muscles. It is performed using a cable machine with a rope attachment, focusing on shoulder health and posture improvement.
Muscle focus
Step-by-step cues
- Set the cable pulley to a low position and attach a rope handle.
- Lie down on a bench facing the cable machine, ensuring your feet are flat on the floor.
- Grip the ends of the rope with an overhand grip, palms facing down.
- Start with your arms extended in front of you, keeping a slight bend in your elbows.
- Pull the rope towards your face by retracting your shoulder blades and bending your elbows outward.
- Pause briefly when your hands are near your face, ensuring maximum contraction in the rear deltoids.
- Slowly extend your arms back to the starting position, maintaining control of the weight.
- Repeat for the desired number of repetitions.
Technical tips
- Focus on squeezing your shoulder blades together during each pull to maximize muscle engagement.
- Keep your core engaged to maintain stability throughout the movement.
- Avoid using momentum; perform each repetition in a controlled manner for optimal results.
- Ensure that your wrists remain neutral and do not bend excessively during the exercise.
- Breath out as you pull the rope towards your face and inhale as you return to the starting position.
Crab Pose
The Crab Pose, also known as Reverse Tabletop, is a bodyweight exercise that targets the core, shoulders, and glutes. It involves lifting the hips off the ground while balancing on the hands and feet, creating a tabletop position with the torso parallel to the floor.
Muscle focus
Step-by-step cues
- Sit on the floor with your knees bent and feet flat on the ground, hip-width apart.
- Place your hands behind you, palms flat on the floor with fingers pointing towards your feet.
- Engage your core and press through your hands and feet to lift your hips off the ground.
- Align your torso parallel to the floor, forming a straight line from shoulders to knees.
- Keep your head in a neutral position or gently tilt it back if comfortable.
- Hold this position for a few seconds while maintaining steady breathing.
- Slowly lower your hips back to the starting position.
Technical tips
- Ensure your hands are directly under your shoulders for optimal support.
- Engage your glutes and core to maintain stability throughout the pose.
- Keep your chest open and shoulders away from your ears to avoid tension.
- Focus on maintaining a straight line from shoulders to knees for proper alignment.
- If you experience discomfort in your wrists, adjust hand positioning or take breaks as needed.
- Practice controlled breathing to help maintain balance and focus during the pose.
Suspension Inverted Row
The Suspension Inverted Row is a bodyweight exercise that targets the upper back, shoulders, and biceps. It utilizes suspension straps to allow for a customizable angle of resistance, making it suitable for various fitness levels. This exercise helps improve posture, upper body strength, and muscular endurance.
Muscle focus
Step-by-step cues
- Attach the suspension straps to a secure anchor point above head height.
- Adjust the straps so that the handles are at waist height.
- Stand facing the anchor point and grab the handles with an overhand grip.
- Walk your feet forward until your body is at a desired angle, maintaining a straight line from head to heels.
- Engage your core and keep your body rigid.
- Pull your chest towards the handles by driving your elbows back and squeezing your shoulder blades together.
- Pause briefly at the top of the movement.
- Slowly extend your arms to return to the starting position.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure that your core is engaged throughout the movement to maintain a straight body line.
- Adjust the angle of your body to increase or decrease difficulty; a more horizontal position increases resistance.
- Focus on squeezing your shoulder blades together at the top of the movement for maximum contraction.
- Keep your wrists in a neutral position to avoid unnecessary strain.
- Control the descent to maximize muscle engagement and prevent injury.
- Breathe out as you pull yourself up and inhale as you lower yourself back down.
Smith Machine Upright Row
The Smith Machine Upright Row is a compound exercise targeting the shoulders and upper back. It involves lifting a barbell vertically along the body using a Smith machine, which provides stability and control. This exercise primarily engages the deltoids, trapezius, and biceps.
Muscle focus
Step-by-step cues
- Set the Smith machine bar to the appropriate height, just below your thighs.
- Stand with your feet shoulder-width apart, grasp the bar with an overhand grip slightly narrower than shoulder-width.
- Unlock the bar from the safety catches and let it hang in front of your thighs.
- Keep your back straight, chest up, and core engaged throughout the movement.
- Lift the bar vertically along your body by driving your elbows upward and outward.
- Continue lifting until your elbows are at shoulder height or slightly above.
- Pause briefly at the top of the movement, ensuring your elbows are higher than your wrists.
- Lower the bar 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 forward or backward during the lift.
- Focus on leading with your elbows rather than pulling with your hands.
- Keep your wrists straight to minimize strain and reduce injury risk.
- Control the movement speed to maximize muscle engagement and avoid momentum.
- Exhale as you lift the bar and inhale as you lower it back down.
- Start with a lighter weight to master form before progressing to heavier loads.
- Ensure that your grip is firm but not overly tight to prevent unnecessary tension in the forearms.
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.
Crossack Squat
The Cossack Squat is a lower body exercise that targets the muscles of the legs, particularly the quadriceps, hamstrings, glutes, and adductors. It also enhances flexibility, balance, and mobility in the hips and ankles. This exercise involves a lateral movement pattern, which helps in developing strength and stability in the lower body.
Muscle focus
Step-by-step cues
- Stand with your feet wider than shoulder-width apart and toes slightly pointed out.
- Shift your weight onto your right leg, bending your right knee while keeping your left leg straight.
- Lower your hips down towards the right heel, keeping your chest up and back straight.
- Ensure your right knee tracks over your right foot and does not extend past your toes.
- Keep your left foot flat on the ground or allow the toes to point upwards as you descend.
- Pause at the bottom of the movement, then push through your right heel to return to the starting position.
- Repeat on the left side by shifting your weight onto your left leg.
Technical tips
- Maintain a tall posture throughout the movement to protect your lower back.
- Focus on keeping your core engaged to enhance stability.
- Start with a wider stance if you find it difficult to balance initially.
- Use a support like a bench or a wall if you need assistance with balance.
- Perform the exercise slowly and with control to maximize muscle engagement and reduce injury risk.
- Inhale as you lower down into the squat and exhale as you push back up to enhance breathing efficiency.
Donkey Kick
The Donkey Kick is a lower body exercise targeting the gluteus maximus, designed to enhance strength, stability, and muscle tone. It primarily engages the glutes while also activating the core and hamstrings. This exercise is performed on all fours, making it accessible for various fitness levels.
Muscle focus
Step-by-step cues
- Begin on all fours with your hands directly under your shoulders and knees under your hips.
- Engage your core to maintain a neutral spine throughout the movement.
- Lift one leg, keeping the knee bent at 90 degrees, and drive the sole of your foot towards the ceiling.
- Squeeze your glutes at the top of the movement and hold for a brief moment.
- Lower your leg back to the starting position with control.
- Repeat for the desired number of repetitions before switching to the other leg.
Technical tips
- Keep your core engaged to prevent lower back arching.
- Focus on squeezing your glutes at the top of each repetition for maximum activation.
- Maintain a steady pace and avoid using momentum to lift your leg.
- Ensure your neck remains in line with your spine by looking down at the floor.
- For added resistance, consider using ankle weights or a resistance band around your thighs.
Dumbbell Standing Calf Raises
Dumbbell Standing Calf Raises target the calf muscles, specifically the gastrocnemius and soleus. This exercise is performed while standing and holding a dumbbell in each hand, providing resistance to enhance muscle growth and strength in the lower legs.
Muscle focus
Step-by-step cues
- Stand upright with your feet shoulder-width apart. Hold a dumbbell in each hand with your arms hanging naturally by your sides.
- Position your feet so that the balls of your feet are on the edge of a raised platform or step, allowing your heels to hang off.
- Engage your core and keep your back straight throughout the movement.
- Slowly raise your heels by extending your ankles as high as possible, contracting your calf muscles at the top of the movement.
- Pause briefly at the top, then slowly lower your heels back to the starting position, allowing them to drop slightly below the platform level for a full stretch.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a controlled motion throughout the exercise to maximize muscle engagement and prevent injury.
- Focus on a full range of motion by fully extending and contracting your calves with each repetition.
- Keep your knees slightly bent to reduce strain on the joints and maintain balance.
- Use a weight that allows you to perform the exercise with proper form without compromising control.
- Inhale as you lower your heels and exhale as you raise them to maintain steady breathing.
Hang Power Clean
The Hang Power Clean is a dynamic weightlifting exercise that primarily targets the muscles of the posterior chain, including the hamstrings, glutes, and lower back, as well as the shoulders and arms. It involves lifting a barbell from a hanging position to the shoulders in one explosive movement.
Muscle focus
Step-by-step cues
- Start by standing with your feet shoulder-width apart and holding a barbell with an overhand grip just outside your thighs.
- Bend slightly at the hips and knees, lowering the barbell to just above your knees. This is your starting position.
- Explosively extend your hips and knees while pulling the barbell upward, keeping it close to your body.
- As the bar reaches chest height, rotate your elbows under the bar and catch it on your shoulders in a quarter squat position.
- Stand up straight to complete the movement, then lower the barbell back to the starting position for the next repetition.
Technical tips
- Keep your core engaged throughout the movement to maintain stability and protect your lower back.
- Focus on using your hips and legs to generate power rather than pulling with your arms.
- Ensure that the barbell stays close to your body during the lift to maximize efficiency and control.
- Practice proper timing by coordinating the hip extension with the pull and catch phases of the lift.
- Start with lighter weights to perfect your form before progressing to heavier loads.
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.
Lowbar Squat
The Lowbar Squat is a compound exercise primarily targeting the muscles of the lower body, including the quadriceps, hamstrings, glutes, and lower back. It involves placing the barbell lower on the back compared to the high bar squat, typically across the posterior deltoids and just below the spine of the scapula. This positioning allows for a more horizontal back angle and greater hip flexion, emphasizing posterior chain engagement.
Muscle focus
Step-by-step cues
- Set up a barbell in a squat rack at about chest height.
- Position yourself under the bar, placing it across your posterior deltoids just below the spine of your scapula.
- Grip the bar with your hands slightly wider than shoulder-width apart, keeping your wrists straight.
- Step back from the rack with feet shoulder-width apart and toes slightly pointed out.
- Take a deep breath, brace your core, and initiate the squat by pushing your hips back and bending your knees.
- Lower yourself until your hip crease is below your knee level while maintaining a neutral spine.
- Drive through your heels to return to the starting position, extending your hips and knees simultaneously.
- Exhale at the top of the movement and repeat for desired repetitions.
Technical tips
- Ensure that the barbell is positioned securely on your back to avoid slipping during the lift.
- Maintain a tight core throughout the movement to support your lower back.
- Focus on pushing through your heels to maximize glute and hamstring activation.
- Keep your chest up and eyes forward to help maintain proper spinal alignment.
- Warm up thoroughly before performing heavy sets to reduce injury risk.
- Start with lighter weights to master form before progressing to heavier loads.
- Consider using lifting shoes for better stability and ankle support.
Saturday
Core and Conditioning
Core and Conditioning muscle focus
Red marks the primary training focus. Orange marks supporting muscle groups used throughout this session.
Cat Cow
The Cat-Cow exercise is a dynamic stretch that targets the spine, improving flexibility and promoting spinal health. It involves alternating between two positions: the 'Cat' position, which arches the back, and the 'Cow' position, which creates an extension in the spine. This exercise is beneficial for warming up the back muscles and increasing mobility in the spine.
Muscle focus
Step-by-step cues
- Start on all fours with your hands directly under your shoulders and knees under your hips.
- Inhale deeply, arch your back towards the ceiling while tucking your chin to your chest, resembling a cat stretching its back.
- Hold the 'Cat' position for a moment, feeling the stretch along your spine.
- Exhale slowly, drop your belly towards the floor and lift your head and tailbone upwards into the 'Cow' position.
- Hold the 'Cow' position briefly, allowing your spine to extend fully.
- Repeat the sequence for 8-10 breaths, moving fluidly between each position.
Technical tips
- Ensure your movements are slow and controlled to maximize spinal mobility.
- Focus on synchronizing your breath with each movement; inhale during 'Cat' and exhale during 'Cow'.
- Keep your core engaged throughout to support your lower back.
- If you experience any discomfort in your wrists or knees, consider using a mat or towel for extra cushioning.
- Maintain a neutral neck position; avoid straining by keeping your gaze downward during transitions.
Glute Machine Kickback
The Glute Machine Kickback is an isolation exercise targeting the gluteus maximus. It involves extending the leg backward against resistance, focusing on strengthening and toning the glutes. This exercise is typically performed using a specialized machine designed to provide controlled resistance.
Muscle focus
Step-by-step cues
- Adjust the machine settings to fit your height and secure the ankle strap around your lower leg.
- Stand facing the machine, holding onto the handles for support.
- Place one foot on the platform or pad, ensuring your knee is slightly bent.
- Engage your core and maintain a straight posture throughout the movement.
- Extend your leg backward in a controlled motion, squeezing your glutes at the top of the movement.
- Slowly return to the starting position without letting the weight stack touch down completely.
- Complete the desired number of repetitions before switching to the other leg.
Technical tips
- Focus on squeezing your glutes at the top of each kickback for maximum activation.
- Keep your movements slow and controlled to maintain tension on the muscles.
- Avoid arching your back; keep your core engaged to support proper posture.
- Adjust the machine settings if you feel discomfort or improper alignment.
- Start with a lighter weight to perfect your form before increasing resistance.
- Breathe out as you extend your leg and inhale as you return to the starting position.
Frog Pump
The Frog Pump is an effective glute activation exercise that targets the gluteus maximus, medius, and minimus. It is performed by lying on your back with your feet together and knees bent outward, resembling a frog's position. This exercise helps improve hip stability and strength, making it a valuable addition to lower body workouts.
Muscle focus
Step-by-step cues
- Lie on your back on a mat with your knees bent and feet flat on the floor.
- Bring the soles of your feet together, allowing your knees to fall outward to the sides.
- Position your arms at your sides with palms facing down for stability.
- Engage your core and squeeze your glutes as you lift your hips off the ground.
- Raise your hips until your body forms a straight line from shoulders to knees.
- Hold the top position for a moment, squeezing your glutes tightly.
- Slowly lower your hips back to the starting position without touching the ground.
- Repeat for the desired number of repetitions.
Technical tips
- Focus on squeezing your glutes throughout the movement to maximize activation.
- Keep your core engaged to maintain stability and prevent lower back strain.
- Ensure that your feet remain together and knees stay wide apart during the exercise.
- Perform the movement slowly and with control to enhance muscle engagement.
- Avoid arching your lower back; maintain a neutral spine throughout the exercise.
- Start with body weight and progress to adding resistance, such as a band or weight plate, as you become more comfortable.
Lying Spinal Twist
The Lying Spinal Twist is a flexibility exercise that targets the lower back, hips, and obliques. It is performed on the floor and helps improve spinal mobility and relieve tension in the back muscles.
Muscle focus
Step-by-step cues
- Lie flat on your back with your legs extended and arms stretched out to the sides, palms facing down.
- Bend your right knee and bring it towards your chest.
- Gently guide your right knee across your body towards the left side, allowing your hips to rotate while keeping your shoulders flat on the ground.
- Turn your head to the right, looking over your right shoulder to enhance the stretch.
- Hold the position for 20-30 seconds, breathing deeply and relaxing into the stretch.
- Slowly return to the starting position and repeat on the opposite side.
Technical tips
- Keep both shoulders pressed against the floor to maximize the spinal twist.
- Engage your core muscles to support your lower back during the stretch.
- If you feel discomfort in your lower back, reduce the range of motion by not bringing your knee as far across your body.
- Focus on slow, controlled breathing to enhance relaxation and effectiveness of the stretch.
- Perform this exercise on a comfortable surface like a yoga mat to protect your spine.
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.
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.
