4-Week Glutes and Legs Shape Program: Progression Cycle 7
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.
Child’s Pose
Child’s Pose, or Balasana, is a resting yoga posture that gently stretches the hips, thighs, and ankles while calming the mind and relieving stress. It is often used as a counterpose to more strenuous exercises or as a resting position during a workout.
Muscle focus
Step-by-step cues
- Begin by kneeling on the floor with your big toes touching and knees spread apart about hip-width.
- Sit back on your heels and slowly bend forward, extending your arms in front of you on the floor.
- Lower your torso between your thighs and rest your forehead on the mat.
- Keep your arms extended forward with palms facing down or alongside your body with palms facing up.
- Hold the position for several breaths, focusing on deep, even breathing.
Technical tips
- If you have tight hips, keep your knees closer together for comfort.
- To deepen the stretch in your shoulders, keep your arms extended forward.
- Use a cushion or folded blanket under your torso or forehead for added support if needed.
- Focus on relaxing your entire body and breathing deeply to enhance the calming effects of the pose.
- If you experience discomfort in your knees, place a rolled towel behind them for additional support.
Leg Press Wide Stance
The Leg Press Wide Stance is a compound lower body exercise targeting the quadriceps, hamstrings, glutes, and adductors. By positioning the feet wider than shoulder-width apart on the platform, this variation emphasizes the inner thighs and glutes more than a standard leg press.
Muscle focus
Step-by-step cues
- Sit on the leg press machine with your back and head firmly against the seat pad.
- Place your feet on the platform wider than shoulder-width apart, toes slightly pointed out.
- Grip the handles on either side of the seat for stability.
- Unlock the safety bars by pressing the platform slightly and releasing the lock.
- Lower the platform by bending your knees until they form a 90-degree angle or slightly deeper, ensuring your knees align with your toes.
- Press through your heels to extend your legs and return to the starting position without locking your knees.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your back flat against the seat to avoid lower back strain.
- Ensure your knees track over your toes to prevent knee injury.
- Do not lock your knees at the top of the movement to maintain tension on the muscles.
- Focus on pushing through your heels to engage more of your glutes and hamstrings.
- Control the descent of the platform to maximize muscle engagement and reduce injury risk.
Smith Machine Good Morning
The Smith Machine Good Morning is a compound exercise targeting the posterior chain, primarily focusing on the lower back, glutes, and hamstrings. It involves bending at the hips while maintaining a neutral spine, using the Smith Machine to guide the movement safely.
Muscle focus
Step-by-step cues
- Set the bar of the Smith Machine at shoulder height and position yourself under it, resting the bar across your upper traps.
- Stand with your feet shoulder-width apart, toes pointing slightly outward.
- Unlock the bar by rotating it forward and take a step back to clear the safety stops.
- Keep your chest up and core engaged as you hinge at the hips, pushing them backward.
- Lower your torso until it is nearly parallel to the floor, maintaining a slight bend in your knees.
- Reverse the movement by driving through your heels and extending your hips to return to the starting position.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a neutral spine throughout the movement to avoid lower back strain.
- Engage your core muscles to stabilize your torso and protect your spine.
- Focus on hinging at the hips rather than bending at the waist.
- Keep a slight bend in your knees to reduce stress on the joints.
- Control the descent and ascent to maximize muscle engagement and prevent injury.
- Start with a lighter weight to master form before progressing to heavier loads.
- Ensure that your feet remain flat on the ground throughout the exercise.
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.
Seated Hip Adduction
The Seated Hip Adduction exercise targets the adductor muscles of the inner thighs. It is performed using a specialized machine that allows you to bring your legs together against resistance. This exercise is beneficial for strengthening and toning the inner thigh muscles, improving stability and balance.
Muscle focus
Step-by-step cues
- Adjust the seat and backrest of the hip adduction machine to ensure comfort and proper alignment.
- Sit on the machine with your back firmly against the backrest and feet placed on the footrests.
- Position your legs apart, placing your knees against the padded levers.
- Grip the handles on either side of the seat for stability.
- Exhale and slowly bring your knees together by contracting your inner thigh muscles.
- Pause briefly at the peak contraction point, ensuring full range of motion.
- Inhale and gradually return to the starting position, controlling the resistance throughout.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure that your back remains straight and pressed against the backrest throughout the exercise to avoid strain.
- Focus on a slow and controlled movement to maximize muscle engagement and prevent injury.
- Start with a light weight to master proper form before progressing to heavier loads.
- Keep your core engaged to maintain stability during the exercise.
- Avoid locking your knees at any point during the movement to protect your joints.
- Breathe out as you bring your knees together and breathe in as you return to the starting position.
Standing Hip Abduction
Standing Hip Abduction is an exercise targeting the gluteus medius and minimus muscles, as well as the tensor fasciae latae. It helps improve hip stability and strength, which is essential for various athletic activities and daily movements.
Muscle focus
Step-by-step cues
- Stand upright with your feet hip-width apart. You can hold onto a stable surface like a wall or chair for balance.
- Shift your weight onto your left leg, keeping it slightly bent.
- Lift your right leg out to the side as high as you can without tilting your torso. Keep your toes pointing forward.
- Pause at the top of the movement, then slowly lower your leg back to the starting position.
- Complete the desired number of repetitions, then switch to the other leg.
Technical tips
- Maintain a straight posture throughout the exercise to engage the correct muscles.
- Avoid leaning to the side when lifting your leg; focus on isolating the movement in the hip.
- Control the movement both when lifting and lowering your leg to maximize muscle engagement.
- Start with a small range of motion if you're new to this exercise, gradually increasing as you gain strength.
- Incorporate resistance bands around your ankles for added difficulty once you master the basic form.
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.
Cable Seated Row Neutral Grip
The Cable Seated Row Neutral Grip is a compound exercise that targets the muscles of the upper back, including the latissimus dorsi, rhomboids, and trapezius. It also engages the biceps and forearms as secondary muscles. This exercise is performed using a cable machine with a neutral grip attachment, allowing for a natural hand position that reduces strain on the wrists.
Muscle focus
Step-by-step cues
- Sit on the cable row machine with your feet firmly placed on the foot platform and knees slightly bent.
- Grasp the neutral grip handle with both hands, palms facing each other.
- Keep your back straight and chest up as you lean slightly forward to extend your arms fully.
- Pull the handle towards your torso by retracting your shoulder blades and bending your elbows.
- Pause briefly when the handle reaches your abdomen, ensuring your back remains straight.
- Slowly extend your arms back to the starting position while maintaining control of the weight.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a straight back throughout the movement to avoid lower back strain.
- Focus on squeezing your shoulder blades together at the peak of the contraction.
- Avoid using momentum; control the weight during both pulling and releasing phases.
- Keep your elbows close to your body to maximize engagement of the back muscles.
- Breathe out as you pull the handle towards you and inhale as you return to the starting position.
Dumbbell Half Kneeling Shoulder Press
The Dumbbell Half Kneeling Shoulder Press is an exercise that targets the deltoids, triceps, and core. It involves pressing a dumbbell overhead while in a half-kneeling position, which helps improve shoulder stability and core engagement.
Muscle focus
Step-by-step cues
- Begin by kneeling on the floor with your right knee down and left foot flat on the ground in front of you, forming a 90-degree angle with your left knee.
- Hold a dumbbell in your right hand at shoulder height with your palm facing forward.
- Engage your core to maintain an upright torso and stabilize your position.
- Press the dumbbell overhead by extending your arm fully, keeping your wrist straight and aligned with your shoulder.
- Slowly lower the dumbbell back to the starting position at shoulder height.
- Complete the desired number of repetitions, then switch sides to perform the exercise with your left knee down and right foot forward.
Technical tips
- Keep your core tight throughout the movement to prevent arching of the lower back.
- Ensure that your front foot is firmly planted on the ground for stability.
- Maintain a neutral spine by keeping your head aligned with your spine and looking straight ahead.
- Avoid shrugging your shoulders as you press; keep them down and away from your ears.
- Control the movement on both the upward and downward phases to maximize muscle engagement.
- Start with a lighter weight to master form before progressing to heavier dumbbells.
Weighted Plank
The Weighted Plank is an advanced core exercise that involves maintaining a plank position while adding extra weight to increase resistance. This exercise targets the core muscles, including the rectus abdominis, transverse abdominis, and obliques, as well as the shoulders and lower back. It enhances core stability, strength, and endurance.
Muscle focus
Step-by-step cues
- Begin in a standard plank position with your forearms on the ground and elbows directly under your shoulders.
- Ensure your body forms a straight line from head to heels, engaging your core and glutes.
- Have a partner carefully place a weight plate on your lower back, ensuring it is centered and stable.
- Maintain the plank position, keeping your core tight and avoiding any sagging or arching of the back.
- Hold the position for the desired duration, then have your partner remove the weight before lowering your knees to the ground.
Technical tips
- Start with a lighter weight to ensure proper form before progressing to heavier weights.
- Focus on keeping your hips level and avoid letting them drop or rise during the exercise.
- Engage your glutes and quadriceps to help maintain a stable position.
- Breathe steadily throughout the exercise to maintain oxygen flow and reduce tension.
- If you experience any discomfort in your lower back, stop immediately and reassess your form.
Lever High Row
The Lever High Row is a strength training exercise targeting the upper back muscles, specifically the latissimus dorsi, rhomboids, and trapezius. It utilizes a lever machine to provide a guided path of motion, allowing for controlled and isolated muscle engagement. This exercise is ideal for developing back width and thickness.
Muscle focus
Step-by-step cues
- Adjust the seat height so that the handles are at shoulder level when seated.
- Sit down on the machine with your chest against the pad and feet flat on the floor.
- Grasp the handles with an overhand grip, keeping your arms fully extended.
- Engage your core and keep your back straight throughout the movement.
- Pull the handles towards your chest by retracting your shoulder blades and bending your elbows.
- Pause briefly at the top of the movement, squeezing your shoulder blades together.
- Slowly return to the starting position by extending your arms fully.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure that your chest remains in contact with the pad to maintain proper form.
- Focus on using your back muscles rather than your arms to pull the weight.
- Keep a controlled tempo, avoiding any jerking or swinging motions.
- Exhale as you pull the handles towards you and inhale as you return to the starting position.
- Adjust the weight to ensure you can perform each repetition with proper form without straining.
- Maintain a slight bend in your elbows at full extension to keep tension on the muscles.
One-Arm Landmine Half Kneeling Shoulder Press
The Landmine Half Kneeling One Arm Shoulder Press is an exercise that targets the shoulder muscles, particularly the deltoids, while also engaging the core for stability. This exercise utilizes a landmine setup, which is a barbell anchored at one end, allowing for a unique pressing angle that can reduce strain on the shoulder joint.
Muscle focus
Step-by-step cues
- Begin by setting up a barbell in a landmine attachment or securely in a corner.
- Kneel on one knee with the opposite foot flat on the ground in front of you, forming a 90-degree angle at both knees.
- Hold the end of the barbell with the hand on the same side as your kneeling leg, keeping your core engaged and torso upright.
- Press the barbell upward and slightly forward until your arm is fully extended, keeping your wrist straight and elbow slightly bent at the top.
- Slowly lower the barbell back to the starting position with control.
- Complete the desired number of repetitions before switching sides.
Technical tips
- Keep your core tight throughout the movement to maintain balance and stability.
- Focus on pressing through your shoulder rather than using momentum from your legs or torso.
- Ensure your elbow stays under your wrist during the press to maintain proper alignment.
- Breathe out as you press the barbell up and inhale as you lower it back down.
- Start with a lighter weight to master form before progressing to heavier loads.
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.
Pistol Squat
The Pistol Squat is a unilateral lower body exercise that targets the quadriceps, glutes, hamstrings, and calves. It requires balance, strength, and flexibility, making it an advanced movement primarily used to build leg strength and improve coordination.
Muscle focus
Step-by-step cues
- Stand upright with feet hip-width apart and arms extended forward for balance.
- Shift your weight onto one leg while lifting the opposite leg off the ground, keeping it straight in front of you.
- Engage your core and slowly lower your body into a squat position on the standing leg, keeping the lifted leg extended.
- Descend until your thigh is parallel to the ground or as low as your flexibility allows.
- Push through the heel of the standing leg to return to the starting position.
- Repeat for the desired number of repetitions before switching legs.
Technical tips
- Maintain a straight back throughout the movement to prevent injury.
- Focus on keeping your knee aligned with your toes to ensure proper form.
- Use a wall or a pole for support if you are new to this exercise.
- Start with partial range of motion if full depth is challenging, gradually increasing depth as strength improves.
- Warm up thoroughly before attempting pistol squats to prevent strain on muscles and joints.
- Incorporate ankle mobility exercises into your routine to enhance stability during pistol squats.
Glute Cable Kickback
The Glute Cable Kickback is an isolation exercise targeting the gluteus maximus. It involves extending the hip against resistance, typically using a cable machine, to enhance glute strength and definition.
Muscle focus
Step-by-step cues
- Attach an ankle strap to a low pulley cable machine and secure it around your ankle.
- Stand facing the machine, holding onto the frame for support.
- Shift your weight onto your non-working leg and slightly bend your knee.
- With a slight bend in your working leg's knee, extend your leg backward in a controlled motion.
- Squeeze your glutes at the top of the movement, ensuring your back remains straight.
- Slowly return to the starting position without letting the weight stack touch.
- Complete the desired number of repetitions before switching legs.
Technical tips
- Focus on squeezing your glutes at the peak of each kickback for maximum contraction.
- Maintain a neutral spine throughout the exercise to avoid lower back strain.
- Keep your core engaged to stabilize your body during the movement.
- Avoid swinging your leg; control the motion to maximize muscle engagement.
- Start with a lighter weight to perfect your form before increasing resistance.
- Ensure that the movement comes from the hip joint, not from arching your back.
Single Leg Dumbbell Deadlift
The Single Leg Dumbbell Deadlift is a unilateral exercise targeting the hamstrings, glutes, and core. It enhances balance, stability, and coordination while improving lower body strength. This exercise requires a dumbbell and focuses on maintaining proper form to prevent injury.
Muscle focus
Step-by-step cues
- Stand upright with feet hip-width apart, holding a dumbbell in your right hand.
- Shift your weight onto your left leg, keeping a slight bend in the knee.
- Hinge at the hips to lower the dumbbell towards the ground while extending your right leg straight behind you.
- Keep your back flat and core engaged throughout the movement.
- Lower the dumbbell until your torso is parallel to the ground 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 sides.
Technical tips
- Focus on maintaining a neutral spine throughout the exercise to avoid lower back strain.
- Engage your core muscles to help stabilize your body during the movement.
- Control the descent and ascent of the dumbbell to maximize muscle engagement.
- Keep your gaze fixed on a point on the floor to help maintain balance.
- Start with a lighter weight to perfect your form before progressing to heavier dumbbells.
- Ensure that your supporting knee remains slightly bent and does not lock out during the exercise.
Single-Leg Lying Curl
The Lying Single Leg Hamstring Curl is an isolation exercise targeting the hamstrings. It involves lying face down on a leg curl machine and curling one leg at a time towards the glutes. This exercise helps in strengthening and developing the hamstring muscles, improving knee flexion and stability.
Muscle focus
Step-by-step cues
- Adjust the leg curl machine to fit your body size, ensuring the roller pad is positioned just above your ankles.
- Lie face down on the machine with your hips aligned with the pivot point of the machine.
- Grip the handles or sides of the bench for stability.
- Start with one leg extended straight and slowly curl it upwards by bending your knee, bringing your heel towards your glutes.
- Pause briefly at the top of the movement, ensuring maximum contraction of the hamstring.
- Slowly lower your leg back to the starting position in a controlled manner.
- Complete the desired number of repetitions before switching to the other leg.
Technical tips
- Maintain a slow and controlled motion throughout the exercise to maximize muscle engagement.
- Avoid lifting your hips off the bench; keep your pelvis stable to isolate the hamstrings effectively.
- Focus on squeezing your hamstring at the top of each curl for optimal contraction.
- Ensure that you are breathing steadily; exhale as you curl up and inhale as you lower your leg.
- Start with a lighter weight to master form before progressing to heavier loads.
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.
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.
Saturday
Core and Conditioning
Core and Conditioning muscle focus
Red marks the primary training focus. Orange marks supporting muscle groups used throughout this session.
Weighted Hanging Leg Raise
The Weighted Hanging Leg Raise is an advanced core exercise that targets the lower abdominal muscles, hip flexors, and obliques. By adding weight, it increases the intensity and demands greater stabilization from the core and grip strength. This exercise is performed by hanging from a pull-up bar and raising the legs while holding a weight between the feet or using ankle weights.
Muscle focus
Step-by-step cues
- Begin by hanging from a pull-up bar with an overhand grip, hands shoulder-width apart.
- Ensure your body is fully extended and your feet are off the ground.
- Secure a dumbbell or weight plate between your feet or use ankle weights.
- Engage your core and keep your legs straight as you raise them to a 90-degree angle with your torso.
- Pause briefly at the top of the movement, ensuring your core is tight.
- Slowly lower your legs back to the starting position with control.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a slight bend in your elbows to reduce strain on your joints.
- Focus on controlled movements to maximize core engagement.
- Avoid swinging your legs or using momentum to lift them.
- Keep your head in a neutral position and avoid looking up or down excessively.
- If you're new to this exercise, start without weights to master the form first.
- Ensure that your grip on the bar is firm to prevent slipping.
- Breathe out as you lift your legs and inhale as you lower them.
Machine Hip Thrust
The Machine Hip Thrust is a lower body exercise primarily targeting the gluteus maximus. It involves using a specialized machine to perform hip extension movements while seated or lying down, providing resistance to enhance glute strength and hypertrophy. This exercise is effective for building power and improving athletic performance.
Muscle focus
Step-by-step cues
- Adjust the machine seat and backrest to fit your body size, ensuring that your shoulders are comfortably supported.
- Sit on the machine with your back against the pad and position your feet flat on the platform, shoulder-width apart.
- Secure the lap pad across your hips, ensuring it is snug but not too tight.
- Engage your core and drive through your heels to lift your hips until your thighs are parallel to the floor, squeezing your glutes at the top of the movement.
- Slowly lower your hips back to the starting position, maintaining control throughout the movement.
- Repeat for the desired number of repetitions.
Technical tips
- Focus on maintaining a neutral spine throughout the exercise to avoid lower back strain.
- Ensure that your knees remain aligned with your toes during the thrust to prevent knee injuries.
- Control the movement both on the way up and down to maximize muscle engagement.
- Experiment with foot placement to target different areas of the glutes; wider stances can engage more of the glute medius.
- Keep your chin slightly tucked and gaze forward to maintain proper neck alignment.
Single-Leg Calf Raise
The Standing Single Leg Calf Raise is an isolation exercise targeting the calf muscles, specifically the gastrocnemius and soleus. This exercise is performed by standing on one leg and raising the heel to engage the calf muscles, enhancing balance and muscular endurance.
Muscle focus
Step-by-step cues
- Stand upright with your feet hip-width apart, using a wall or sturdy object for balance if necessary.
- Shift your weight onto one leg, lifting the other foot slightly off the ground.
- Engage your core and maintain a straight posture throughout the movement.
- Slowly raise your heel off the ground as high as possible, keeping your knee straight.
- Pause briefly at the top of the movement, feeling the contraction in your calf muscle.
- Lower your heel back to the starting position in a controlled manner.
- Complete the desired number of repetitions before switching to the other leg.
Technical tips
- Focus on maintaining balance by engaging your core muscles throughout the exercise.
- Perform the movement slowly to maximize muscle engagement and control.
- Ensure that your knee remains straight but not locked during the exercise.
- Use a full range of motion for optimal calf muscle activation.
- If balance is challenging, use a wall or chair for support without relying too heavily on it.
- Start with body weight and gradually add resistance, such as dumbbells, as you become more comfortable with the movement.
Decline Crunch
Decline crunches are an abdominal exercise performed on a decline bench, targeting the rectus abdominis with an emphasis on the upper portion of the muscle. This exercise increases the resistance compared to regular crunches due to the decline angle, providing an effective workout for core strength and stability.
Muscle focus
Step-by-step cues
- Adjust the decline bench to a comfortable angle, typically between 15 to 30 degrees.
- Sit on the bench and secure your feet under the padded rollers.
- Lie back with your hands placed behind your head or crossed over your chest.
- Engage your core by pulling your navel towards your spine.
- Exhale and lift your upper body towards your knees by contracting your abdominal muscles.
- Pause briefly at the top of the movement, ensuring maximum contraction.
- Inhale and slowly lower your upper body back to the starting position with control.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your movements controlled to maximize muscle engagement and avoid using momentum.
- Focus on using your core muscles rather than pulling on your neck or head with your hands.
- Maintain a consistent breathing pattern; exhale as you crunch up and inhale as you lower down.
- Ensure that the decline angle is not too steep to prevent unnecessary strain on your lower back.
- Start with a moderate number of repetitions and increase as you build strength and endurance.
- If you experience discomfort in your neck, try placing a towel behind your head for support.
Mini Band Glute Bridge
The Mini Band Glute Bridge is an effective lower body exercise targeting the gluteal muscles, hamstrings, and core. By using a mini resistance band placed above the knees, this variation increases muscle activation and stability demands.
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 mini resistance band just above your knees.
- Engage your core and press your lower back into the floor.
- Push through your heels to lift your hips towards the ceiling, squeezing your glutes at the top of the movement.
- Ensure your body forms a straight line from shoulders to knees at the peak of the bridge.
- Hold for a moment at the top, then slowly lower your hips back to the starting position without letting them touch the ground.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your core engaged throughout the exercise to protect your lower back.
- Focus on squeezing your glutes as you lift and lower your hips.
- Avoid arching your back; maintain a neutral spine position.
- Ensure that your knees remain aligned with your toes and do not cave inward.
- Control the movement both on the way up and down for maximum effectiveness.
- Start with a lighter resistance band if you're new to this exercise and progress as you build strength.
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.
