Glute Program #3

Glute + Core Program #3

This is a more advanced program and should be done once you have done and progressed through programs 1-3 AND are comfortable with ABDOMINAL BRACING which needs to be maintained throughout the exercises

Start with Hip Flexor, 2 sets of 10

This is the posterior Lunge with Twist;

Perform with each leg at least 2 sets of 5 on each leg

After the Dynamic Mobility Warmup

Start with the WORKOUT!!!!!

Single Leg Squats

Without putting too much weight on the elevated foot sit back, not down, and then come back up squeezing your glute through at the top

Single Leg Bridge

Cross Over Lunge

Wall Squat with Box
on one foot; Perform the exercise

with or without the block.  Notice that the Knees NEVER

GOES IN FRONT OF THE TOES!!!

Do Each Exercise for 2 sets for each leg, 15 - 20 reps with only 30 seconds of rest between sets and between exercises!!

Finish the Day with the PIRIFORMIS STRETCH

Lying on your back, right knee bent.  You are

above the right knee.  You will pull

going to cross your left leg so you make a figure four.  

The outside of the left ankle should be just

glute.  If you don’t feel a good stretch

right leg up with your hands by grabbing the back of the right thigh. 

 You will feel the stretch in the left

after pulling up, you can push the left knee away from you.

  Switch legs after each set