4-Week Glutes and Legs Shape Program: Progression Cycle 9
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.
Kettlebell Goblet Squat
The Kettlebell Sumo Squat is a lower-body exercise targeting the quadriceps, hamstrings, glutes, and inner thighs. It involves holding a kettlebell with both hands while performing a squat with a wide stance, similar to a sumo wrestler's stance. This exercise helps improve strength, stability, and flexibility in the lower body.
Muscle focus
Step-by-step cues
- Stand with your feet wider than shoulder-width apart and toes slightly pointed out.
- Hold a kettlebell with both hands in front of you, allowing it to hang between your legs.
- Engage your core and keep your chest up as you begin to lower your body by bending at the hips and knees.
- Squat down until your thighs are parallel to the ground or as low as your flexibility allows.
- Ensure your knees are tracking over your toes and not caving inward.
- Push through your heels to return to the starting position, straightening your legs and keeping your back upright.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your back straight and avoid rounding your shoulders during the squat.
- Focus on engaging your core throughout the movement for better stability.
- Make sure to keep the weight distributed evenly across both feet.
- Control the movement on the way down to prevent dropping too quickly into the squat.
- Breathe in as you lower into the squat and exhale as you push back up to standing.
- Adjust the width of your stance if necessary to ensure comfort and proper form.
Downward Dog
The Downward Dog is a fundamental yoga pose that strengthens the upper body, stretches the hamstrings, calves, and spine, and improves overall flexibility. It is often used as a transitional pose in yoga sequences and can help improve posture and balance.
Muscle focus
Step-by-step cues
- Start on your hands and knees with your wrists aligned under your shoulders and knees under your hips.
- Spread your fingers wide and press firmly into the ground with your palms.
- Tuck your toes under and lift your knees off the floor, raising your hips towards the ceiling.
- Straighten your legs as much as possible without locking your knees, forming an inverted V shape with your body.
- Keep your head between your arms, ears aligned with upper arms, and gaze towards your feet or navel.
- Hold the position for several breaths, maintaining a steady and deep breathing pattern.
- To release, lower your knees back to the floor and return to the starting position.
Technical tips
- Engage your core muscles to support the lower back and maintain stability.
- If you have tight hamstrings, keep a slight bend in the knees to avoid straining.
- Focus on lifting through the hips rather than pushing through the shoulders to avoid tension in the neck.
- Distribute weight evenly between hands and feet to maintain balance.
- Ensure that your fingers are spread wide for better grip and stability.
- Use this pose as an opportunity to lengthen the spine by reaching through the tailbone.
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.
Kneeling Resistance Band Glute Kickback
The Kneeling Resistance Band Glute Kickback is an isolation exercise targeting the gluteus maximus. It involves extending the leg backward against the resistance of a band, focusing on glute activation and strength. This exercise is performed on all fours, using a resistance band looped around one foot and anchored under the opposite knee.
Muscle focus
Step-by-step cues
- Begin on all fours with your hands directly under your shoulders and knees under your hips.
- Loop a resistance band around the arch of your right foot and anchor it under your left knee.
- Engage your core to maintain a neutral spine throughout the movement.
- Extend your right leg straight back, keeping your foot flexed and driving through the heel.
- Squeeze your glutes at the top of the movement, ensuring full extension without arching your lower back.
- Slowly return to the starting position, keeping tension in the band.
- 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 core engaged to prevent lower back strain and maintain stability.
- Ensure that your movements are controlled; avoid using momentum to swing the leg.
- Adjust the resistance band tension by selecting a band with appropriate resistance or changing its position.
- Maintain a steady breathing pattern; exhale as you extend your leg and inhale as you return to start.
Jefferson Curl
The Jefferson Curl is a mobility and flexibility exercise targeting the posterior chain, particularly the hamstrings, lower back, and spinal erectors. It involves a controlled, weighted spinal flexion from a standing position, promoting spinal articulation and flexibility.
Muscle focus
Step-by-step cues
- Begin by standing on an elevated surface with feet hip-width apart, holding a light barbell or dumbbell with both hands.
- Keep your arms straight and let the weight hang in front of you.
- Slowly tuck your chin to your chest and begin to roll down through your spine, vertebra by vertebra.
- Allow your upper back to round as you continue to lower the weight towards the floor.
- Keep your knees slightly bent and focus on maintaining control throughout the movement.
- Once you reach your maximum comfortable range of motion, pause briefly.
- Reverse the movement by slowly rolling up through your spine, vertebra by vertebra, until you return to the starting position.
Technical tips
- Start with a very light weight to ensure proper form and control.
- Focus on moving slowly and deliberately to maximize spinal articulation.
- Maintain a slight bend in the knees to reduce strain on the lower back.
- Engage your core throughout the movement for stability.
- Breathe steadily; exhale as you roll down and inhale as you roll up.
- Avoid forcing the range of motion; only go as far as is comfortable.
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.
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.
Kneeling Cable Lat Pulldown
The Kneeling Cable Lat Pulldown is a compound exercise targeting the latissimus dorsi muscles, along with secondary activation of the biceps, rhomboids, and trapezius. This exercise is performed using a cable machine and requires a kneeling position to enhance core stability and isolate the back muscles more effectively.
Muscle focus
Step-by-step cues
- Attach a wide grip bar to the high pulley of a cable machine.
- Kneel on the floor facing the machine, keeping your back straight and core engaged.
- Grasp the bar with an overhand grip, hands slightly wider than shoulder-width apart.
- Extend your arms fully above your head without locking your elbows.
- Pull the bar down towards your upper chest by squeezing your shoulder blades together and engaging your lats.
- Pause briefly at the bottom of the movement, ensuring maximum contraction of the back muscles.
- Slowly return to the starting position with controlled motion, fully extending your arms.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a neutral spine throughout the exercise to prevent lower back strain.
- Engage your core to stabilize your body and prevent swaying during the movement.
- Focus on pulling with your back muscles rather than relying on arm strength.
- Avoid using momentum; control both the concentric and eccentric phases of the lift.
- Exhale as you pull the bar down and inhale as you return to the starting position.
- Adjust the weight so that you can perform each repetition with proper form without compromising technique.
Seated Dumbbell Shoulder Press
The Seated Dumbbell Shoulder Press is a compound exercise targeting the deltoid muscles, particularly the anterior and medial heads, as well as engaging the triceps and upper chest. This exercise is performed while seated, providing stability and allowing for better focus on shoulder muscle activation.
Muscle focus
Step-by-step cues
- Sit on a bench with back support, feet flat on the floor, and hold a dumbbell in each hand at shoulder height with palms facing forward.
- Engage your core to stabilize your torso and keep your back pressed against the bench.
- Press the dumbbells upward until your arms are fully extended overhead, without locking your elbows.
- Pause briefly at the top of the movement, then slowly lower the dumbbells back to the starting position at shoulder height.
- Repeat for the desired number of repetitions.
Technical tips
- Choose a weight that allows you to maintain proper form throughout the set.
- Keep your movements controlled and avoid using momentum to lift the weights.
- Ensure your elbows remain slightly in front of your body to reduce shoulder joint strain.
- Focus on keeping your wrists straight and aligned with your forearms to prevent injury.
- Breathing is crucial: exhale as you press up and inhale as you lower the weights.
Hanging Knee To Chest
The Hanging Knee To Chest exercise targets the abdominal muscles, particularly the lower abs, and also engages the hip flexors. It is performed by hanging from a pull-up bar and drawing the knees up towards the chest in a controlled manner.
Muscle focus
Step-by-step cues
- Grip a pull-up bar with an overhand grip, hands shoulder-width apart.
- Allow your body to hang freely with arms fully extended and feet off the ground.
- Engage your core and keep your back straight.
- Slowly lift your knees towards your chest by flexing at the hips and knees.
- Pause briefly at the top of the movement when your thighs are parallel to the ground or higher.
- Lower your legs back to the starting position in a controlled manner.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure a firm grip on the bar to maintain stability throughout the exercise.
- Focus on using your abdominal muscles to lift your knees rather than swinging your legs.
- Keep movements slow and controlled to maximize muscle engagement.
- Avoid using momentum; this reduces the effectiveness of the exercise.
- Exhale as you lift your knees and inhale as you lower them back down.
- If you find it difficult to keep your body stable, try engaging your shoulder blades slightly for added support.
Rowing Machine
The rowing machine, also known as an ergometer, is a cardiovascular and strength training device that simulates the action of watercraft rowing. It engages multiple muscle groups, including the legs, back, arms, and core, providing a full-body workout. The machine consists of a sliding seat, footrests with straps, and a handle attached to a flywheel or resistance mechanism.
Muscle focus
Step-by-step cues
- Adjust the footrests so that the straps are secure over the balls of your feet.
- Sit on the sliding seat and grasp the handle with both hands using an overhand grip.
- Start with your knees bent and your shins vertical, leaning slightly forward at the hips.
- Push off with your legs while keeping your arms straight until they are fully extended.
- Once your legs are straight, lean back slightly and pull the handle towards your lower ribs.
- Reverse the motion by extending your arms first, then bending your knees to return to the starting position.
Technical tips
- Maintain a straight back throughout the movement to avoid strain.
- Focus on driving with your legs; they should initiate the movement.
- Keep your core engaged to stabilize your body during the exercise.
- Ensure smooth transitions between phases to maintain rhythm and efficiency.
- Avoid hunching your shoulders; keep them relaxed and down.
- Start with a low resistance setting to master technique before increasing intensity.
Cable Upright Row
The Cable Narrow Grip Upright Row is a compound exercise targeting the shoulders and upper trapezius muscles. It involves pulling a cable attachment vertically along the body while maintaining a narrow grip, emphasizing the deltoids and traps.
Muscle focus
Step-by-step cues
- Attach a straight bar or narrow grip handle to the low pulley of a cable machine.
- Stand facing the machine with feet shoulder-width apart, knees slightly bent.
- Grasp the handle with an overhand grip, hands close together, and let the arms hang straight down.
- Engage your core and keep your back straight throughout the movement.
- Pull the handle upward along your body, leading with your elbows until they are at shoulder height.
- Pause briefly at the top of the movement, ensuring your elbows are higher than your wrists.
- Slowly lower the handle back to the starting position with control.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your elbows higher than your wrists throughout the movement to maximize shoulder engagement.
- Avoid swinging or using momentum; focus on controlled movements to effectively target the muscles.
- Maintain a neutral spine and engage your core to prevent lower back strain.
- Start with a lighter weight to perfect your form before increasing resistance.
- Exhale as you lift the handle and inhale as you lower it back down.
Thursday
Rest
Keep steps comfortable and avoid intense lower-body work.
Friday
Legs and Glute Volume
Legs and Glute Volume muscle focus
Red marks the primary training focus. Orange marks supporting muscle groups used throughout this session.
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.
Seated Hip Abduction
The Seated Hip Abduction exercise targets the hip abductor muscles, primarily the gluteus medius and minimus. It is performed using a specialized machine where you sit with your legs together and push them apart against resistance. This exercise helps improve hip stability, balance, and overall lower body strength.
Muscle focus
Step-by-step cues
- Adjust the seat and backrest of the machine to ensure your knees are aligned with the pivot point of the machine.
- Sit on the machine with your back straight and feet flat on the footrests.
- Place your knees inside the padded levers, keeping them together.
- Grip the handles or sides of the seat for stability.
- Exhale and slowly push your knees apart as far as comfortable, engaging your hip abductors.
- Pause briefly at the widest point, ensuring tension in the muscles.
- Inhale and slowly return to the starting position with control.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a neutral spine throughout the exercise to avoid strain on your lower back.
- Focus on using your hip muscles rather than pushing with your feet or legs.
- Control the movement both when separating and bringing your knees together to maximize muscle engagement.
- Start with a lighter weight to ensure proper form before increasing resistance.
- Avoid locking your knees at any point during the exercise to maintain continuous tension on the muscles.
- Keep your breathing steady; exhale during exertion and inhale when returning to start.
Kettlebell Deadlift
The Kettlebell Deadlift is a compound exercise targeting the posterior chain, including the glutes, hamstrings, and lower back. It involves lifting a kettlebell from the ground to a standing position using proper hip hinge mechanics.
Muscle focus
Step-by-step cues
- Stand with feet shoulder-width apart and place a kettlebell between your feet.
- Hinge at the hips by pushing them back while keeping your back straight and chest up.
- Grip the kettlebell handle with both hands, ensuring your shoulders are above or slightly in front of the kettlebell.
- Engage your core and drive through your heels to lift the kettlebell, extending your hips and knees simultaneously.
- Stand fully upright with the kettlebell in front of your thighs, keeping your shoulders back and chest proud.
- Reverse the movement by hinging at the hips and lowering the kettlebell back to the ground with control.
Technical tips
- Keep your spine neutral throughout the movement to avoid injury.
- Focus on driving through your heels to engage the posterior chain effectively.
- Maintain a slight bend in your knees but avoid excessive squatting motion.
- Ensure the kettlebell stays close to your body during the lift for better leverage.
- Practice with lighter weights initially to master form before progressing to heavier loads.
- Breathe in as you lower the kettlebell and exhale as you lift it.
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.
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.
Resistance Band Hip Adduction
The Resistance Band Hip Adduction exercise targets the inner thigh muscles, specifically the adductors. It involves using a resistance band to create tension, which helps in strengthening and toning the inner thighs. This exercise is beneficial for improving hip stability and overall lower body strength.
Muscle focus
Step-by-step cues
- Attach a resistance band to a sturdy anchor point at ankle height.
- Stand sideways to the anchor point and loop the free end of the band around your inside ankle.
- Step away from the anchor point until there is tension in the band.
- Stand with feet shoulder-width apart, keeping your core engaged and back straight.
- Shift your weight onto the leg farthest from the anchor point.
- Slowly bring the banded leg across your body towards the standing leg, keeping it straight.
- Pause briefly at the peak contraction, then slowly return to the starting position.
- Repeat for the desired number of repetitions before switching legs.
Technical tips
- Ensure that the resistance band is securely anchored to prevent slipping during the exercise.
- Maintain a slight bend in your knees to reduce strain on your joints.
- Focus on controlled movements; avoid using momentum to swing your leg.
- Keep your core engaged throughout to maintain balance and stability.
- Start with a lighter resistance band and gradually increase as you build strength.
- Perform this exercise near a wall or sturdy object for support if needed.
Saturday
Core and Conditioning
Core and Conditioning muscle focus
Red marks the primary training focus. Orange marks supporting muscle groups used throughout this session.
Hanging Knee Raises
Hanging Knee Raises are an effective core exercise that targets the lower abdominal muscles, hip flexors, and stabilizes the entire core. This exercise is performed by hanging from a pull-up bar and lifting the knees towards the chest while maintaining control and stability.
Muscle focus
Step-by-step cues
- Grip a pull-up bar with an overhand grip, hands shoulder-width apart.
- Engage your core and hang with your arms fully extended and legs straight.
- Slowly lift your knees towards your chest by flexing at the hips.
- Keep your back straight and avoid swinging or using momentum.
- Pause briefly at the top of the movement when your thighs are parallel to the ground.
- Lower your legs back to the starting position in a controlled manner.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure a firm grip on the bar to maintain stability throughout the exercise.
- Focus on using your abdominal muscles to lift your knees, not momentum.
- Control your breathing; exhale as you lift your knees, inhale as you lower them.
- To increase difficulty, try extending your legs instead of keeping them bent.
- Avoid arching your back; keep it neutral to protect your spine.
- If you find it challenging to keep from swinging, practice with a slight bend in the knees.
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.
Lateral Monster Walk
The Lateral Side (Monster) Walk Squat is a dynamic exercise that targets the gluteus medius, hip abductors, and quadriceps. It involves performing a squat while simultaneously stepping laterally, often using a resistance band to increase intensity. This exercise enhances hip stability, strengthens the lower body, and improves lateral movement capabilities.
Muscle focus
Step-by-step cues
- Place a resistance band around your legs just above your knees.
- Stand with your feet shoulder-width apart and lower into a squat position, keeping your chest up and back straight.
- Engage your core and maintain tension in the band throughout the movement.
- Step laterally to the right with your right foot, followed by your left foot, maintaining the squat position.
- Take 3-5 steps to the right, then reverse the movement by stepping to the left with your left foot, followed by your right foot.
- Continue alternating sides for the desired number of repetitions or time.
Technical tips
- Keep your knees aligned with your toes to prevent inward collapse during the movement.
- Maintain a low squat position to maximize engagement of the glutes and thighs.
- Focus on controlled movements rather than speed to ensure proper muscle activation.
- Use a mirror or ask for feedback to ensure you are maintaining proper form throughout the exercise.
- Start with a lighter resistance band if you're new to this exercise and gradually increase resistance as you become more comfortable.
Seated Ab Cable Crunch
The Seated Ab Cable Crunch is an isolation exercise targeting the rectus abdominis. It involves using a cable machine to provide resistance, allowing for a controlled and effective abdominal contraction. This exercise helps in building core strength and definition.
Muscle focus
Step-by-step cues
- Attach a rope handle to the high pulley of a cable machine.
- Sit on a bench or stability ball facing the machine, with your feet flat on the floor.
- Hold the rope handles with both hands, positioning them behind your head or at shoulder level.
- Engage your core and lean slightly forward to create tension in the cable.
- Exhale and contract your abs to pull your torso downward, bringing your elbows towards your knees.
- Pause briefly at the bottom of the movement, ensuring a full contraction.
- Inhale and slowly return to the starting position, maintaining tension in your core throughout.
Technical tips
- Keep your back straight and avoid using momentum to perform the movement.
- Focus on using your abdominal muscles rather than pulling with your arms.
- Control the movement speed to maximize muscle engagement and prevent injury.
- Ensure that the range of motion is comfortable and does not strain your lower back.
- Adjust the weight on the cable machine to match your fitness level, aiming for 10-15 repetitions per set.
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.
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.
