Overview
| Program Goal | Glute strength |
| Delivery Format | Video follow-along |
| Experience Level | All levels |
| Program Duration | Four weeks |
| Training Frequency | Four per week |
| Equipment | The BaseBench |
Disclaimer: make sure you consult with a medical professional before commencing any exercise regimen.
Workout overview
There are two workouts in this program. You will perform the same workout for the entire week, and switch workout the following week.
| WEEK ONE AND THREE WORKOUT | WEEK TWO AND FOUR WORKOUT |
| 1A. Standing Banded Abductions 1B. Banded Hip Thrusts 2A. Prone Diamond Lifts 2B. SL Banded Leg Lifts 3A. Banded Squats 3B. Bird Dog Banded Heel Pushes | 1A. SA Banded Split Squats 1B. SL Banded Hip Thrusts 2A. SL Banded Kickbacks 2B. Kneeling SL Side Kicks 3A. SL Zercher Banded Squats 3B. Zercher Banded Deadlifts |
Weekly schedule
Below is a sample of how to schedule the workouts when combining it with a mobility program.
| Sunday | Strength (AM) | |
| Monday | Strength (PM) | Stretch |
| Tuesday | ||
| Wednesday | Strength | Stretch |
| Thursday | Stretch | |
| Friday | Strength | |
| Saturday | Stretch |
Baseline testing
Banded hip thrusts max repetitions
Make sure you record the total number of repetitions and the band that you used so we can compare your score at the end of the program.
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