| Exercise | Week 1 |
Week 2 |
Week 3 |
Week 4 |
Week 5 |
Week 6 |
Week 7 |
Week 8 |
|
| 1A. Back squats |
SetsxrepsLoadRest |
3×15 | 3×15 | 3×12 | 3×12 | 3×10 | 3×10 | 3×8 | 3×8 |
| 1B. Band glute bridges |
SetsxrepsLoadRest |
3×15
|
3×15 | 3×20 | 3×20 | 3×25 | 3×25 | 3×30 | 3×30 |
| 2A. Elevated KB Goblet squats |
SetsxrepsLoadRest |
3×20 | 3×20 | 3×15 | 3×15 | 3×12 | 3×12 | 3×10 | 3×10 |
| 2B. Single leg glute bridges |
SetsxrepsLoadRest |
3×10 | 3×10 | 3×12 | 3×12 | 3×15 | 3×15 | 3×20 | 3×20 |
| 3A. Single leg deadlift |
SetsxrepsLoadRest |
3×20 | 3×20 | 3×20 | 3×20 | 3×20 | 3×20 | 3×20 | 3×20 |
| 3B. Plank leg lifts |
SetsxrepsLoadRest |
3×20 | 3×20 | 3×20 | 3×20 | 3×20 | 3×20 | 3×20 | 3×20 |
| 4A. Rainbows |
SetsxrepsLoadRest |
3×20 | 3×20 | 3×20 | 3×20 | 3×20 | 3×20 | 3×20 | 3×20 |
| 4B. Band crab walks |
SetsxrepsLoadRest |
3×20 steps both sides | 3×20 steps both sides | 3×20 steps both sides | 3×20 steps both sides | 3×20 steps both sides | 3×20 steps both sides | 3×20 steps both sides | 3×20 steps both sides |
NOTE: These exercisers are supersets. Perform 1A than 1B than rest. 3 sets of those two exercisers than start 2A and 2B and so on.
Rest 60-90 sec between each set, and squeeze those glutes hard at the top of each rep.
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