This programme is focusing on strengthening your glutes and hips
This plan can be done from home and requires some equipment
It is designed to work as a super set, eg do exercise A1 followed by A2 then rest.
| Exercise | Reps | Sets | Rest | Notes |
|---|---|---|---|---|
| A1 – Single Leg Glute Bridge | 20 | 3 | 45 sec | Hold at the top for 2 seconds, slow, control downward movement |
| A2 – Romanian Deadlifts | 20 | 3 | 45 sec | Use dumbbells.Keep back straight, don’t let shoulders round. Weight doesn’t need to be too heavy as there are lots of reps. Movement should be controlled |
| B1 – Donkey Kicks | 20 | 3 | 45 sec | Each side |
| B2 – Single Leg Deadlift | 20 | 3 | 45 sec | Each Side – ensure hips are square. Use body weight before transitioning to dumbell weights. |
| C1 – Lunge with Leg raise | 10 | 3 | 45 sec | Each side – this is also going to support balance and ankle mobility |
| C2 – Sumo Squat | 20 | 3 | 45 sec | Nice wide stance – ensure knees are pushed out. Keep chest up. Start with body weight before adding in weights |
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