This is a 4 Week, 3x a week program that you can take with you ANYWHERE you go with NO NEED for equipment!
This is a progressive program focusing on targeting the glutes, hamstrings, quads and core! Take advantage of using the app to note and track your progress!
Circuit
A
2 Rounds 10 Alternating Deadbugs 10 Alternating Windshield wipers 10 Glute Bridge Raises 10 Lateral clams (ea) *can be banded
B
Tempo / Eccentric Squats
5 x 5
Circuit
C
3 - 4 Rounds for Quality: 8 Reverse Lunge (ea) 10 Alternating Plank hip taps 10 Banded Kickbacks (ea) * sub for leg lifts
Circuit
A
2 Rounds :30 Bear Hold 5 Shin Box Step throughs (ea) *roll forward on the shin as you send hips forward to the lunge position 10 Good mornings
B
Tempo / Eccentric Glute Bridge Raise - BW BBL
5 x 8
Circuit
C
3 - 4 rounds for quality: 14 Alternating lateral lunges 10 Alternating toe taps 10 Standing kick backs (ea)
Circuit
A
2 Rounds 10 Alternating Deadbugs 5 Hip Circles each direction / per leg 10 Frog pumps 10 Alternating Reverse Lunges with OH reach
B
Tempo / Eccentric Rear Foot Elevated Split Squat BW BBL
4 x 6
Circuit
C
3 - 4 Rounds for Quality: 8 Alternating squat to knee raise :30 Plank hold 4-6 Glute bridge march
Healthy hips are great for EVERYONE! Keep movement in your routine during travel or a busy work schedule. Supplement training between gym visits or get a kick start to your fitness journey!
Get Body Weight Glute Strength