Overview
| Program Goal | Lower body strength |
| Delivery Format | Self-paced workouts |
| Experience Level | All levels |
| Program Duration | Six weeks |
| Training Frequency | Five per week |
| Equipment | BaseBench Resistance bands |
Disclaimer: make sure you consult with a medical professional before commencing any exercise regimen.
Workout overview
| Workout One (30 mins) | Workout Two (30 mins) | Workout Three (30 mins) | Workout Four (30 mins) | Week Five (30 mins) |
| 1A. Curtsey lunge 1B. Bridge 2A. Pull through 2B. Clamshell | 1A. Nordic curl 1B. Single leg RDL 2A. Kneeling kickback 2B. Kneeling hip hinge | 1A. Lunge 1B. Heel tap 1C. Deep squat 2A. Hip Mobilization 2B. Banded ankle mobilization 2C. Fibula head self-mobilization | 1A. Deadlift 1B. Banded side step 2A. Hip abduction 2B. Quadruped hip extension | 1A. Back squat 1B. Hip thrust 2A. Side plank 2B. Pike leg lifts |
Sample weekly schedule
| Sunday | |
| Monday | Workout One (Glutes) |
| Tuesday | Workout Two (Glutes) |
| Wednesday | |
| Thursday | Workout Three (Recover/Mobility) |
| Friday | Workout Four (Glutes) |
| Saturday | Workout Five (Activation) |
Test: hip thrust isometric hold
| Beginner | Intermediate | Advanced |
| Double leg hold > 40 secs | Single leg hold > 20 secs | Single leg hold > 40 secs |
About Me
