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W1 W2 W3 W4
DAY 1 - WORKOUT A Weight Weight Weight Weight
BW/Bar Glute Bridge
RKC Plank
Side plank
1 set (20-60 secondss) (each side)
W1 W2 W3 W4
DAY 2 - WORKOUT B Weight Weight Weight Weight
Single-Leg Glute Bridge
BW/Dumb Step Up
RKC Plank
Side Plank
1 set (20-60 seconds) (each side)
W1 W2 W3 W4
DAY 3 - WORKOUT C Weight Weight Weight Weight
Glute March
3 sets, 60 seconds
Seated Row
X-Band Walk
(or, Cable Hip Abductions)
1 set, 20 reps
RKC Plank
Side plank
3 sets, 3 reps
RKC Plank
Side plank
(each side)
1 set (20-60 seconds)
W1 W2 W3 W4
DAY 2 - WORKOUT B Weight Weight Weight Weight
Single-Leg Glute Bridge
BW/Dumb Step Up
RKC Plank
Side Plank
3 sets, 60 seconds
Seated Row
X-Band Walk
(or, Cable Hip Abductions)
1 set, 20 reps
RKC Plank