Watch the video that explains your training week.

Keeping one knee slightly bent - focus on squeezing just your glute and isolating that muscle without the others engaging. Hold for 3s for each one and switch! As you continue with these that squeeze will get stronger and isolation of that muscle will get better!

Tempo: 1-3-1-0

Feet are hip width and whole foot planted
Squeeze glutes at bottom first to create that mind-muscle connection. Slowly rise hips to the sky by focusing on glutes being the main mover

Tempo: 1-3-1-0

Begin in standing position with feet hip width or a little wider. Touch toes with keeping hips high (hamstring stretch). Slowly sink hips to the ground in a squat position. Raise both hands and stand up.

Set shoulder blades down and back prior to beginning. Hands are shoulder width apart on the band. Pull band to chest by squeezing shoulder blades together, hands moving out and back. Slowly return back to the starting position.

Percentage of Barbell Back Squat 1-Rep Max:

Set 1: 65%, Set 2: 65%, Set 3: 65%, Set 4: 65%

Warm up and then perform 4 sets x 4 reps at 65% of 1RM.

Sample Warm-Up For Max based on %1RM (one rep max)

**These are recommendations, not rules. Everyone has different preferences, but this can serve as a decent starting point. Anywhere from 2-8 warm-up sets may be appropriate depending on your target weight**


- 5-8 reps @ bar (or around 30-50%)
- 3-5 reps @ 50-55%
Focus on hands being in a comfortable position (it varies person to person). Get feet in squat position with finding neutral. Set up feet with digging them in the ground and "spreading the floor." This will lead to your knees being rotated out and outside hips engaged.

Slowly sit back like you're sitting a chair with keeping back neutral and bending at your hips/knees. Allow tension and focus be in hips.

Drive up through your feet and focus on glutes being the main driver.

Breathe in at the top, brace on the way down, and breathe out as you come back up.

Complete 10 reps each. Focus on mind-muscle connection with glutes
Alternating Reverse Lunge
- Begin with hips in neutral position
- Take a controlled lunge backwards, and bend both knees into a lunge
- At the bottom, squeeze glutes and drive up, keeping the feeling of the glute engagement in the leg in the front
- Repeat for reps

Intensity: 8/10

Control the reps. 2s slow on the way down (eccentric), 2s slow on the way up (concentric)
Start on machine with feet straight. Fully extend and then lower.

Start with feet in squat position with feet hip width or a little wider and toes out at a 45 degree. Hips should be in neutral with core engaged.

Slowly sit back like you're sitting a chair with keeping back neutral and bending at your hips/knees. Allow tension and focus be in hips.

Drive up through your feet and focus on glutes being the main driver.

Breathe in at the top, brace on the way down, and breathe out as you come back up.

Intensity: 8/10

Start in glute bridge position with band above knees. Keep feet planted into the ground and knees over toes. Squeeze glute at the bottom and drive up with predominantly glutes doing the work. Control on the way back down to return to initial position. Breathe out as you drive hips high to the sky.

Elbows or hands. Keep belly button to spine, tuck hips under, and ribs to hips to engage core. No dip in low back! Drop to knees if needed.

Watch the video above

Start in quadruped position (on hands and knees). Breathe in and dip belly low to the ground. Breathe out while pushing the ground away and big arch. Focus on slow/controlled motion.

Start standing. Walk hands out to plank position, then walk hands back to feet to initial position.

Set shoulder blades down and back prior to beginning. Hands are shoulder width apart on the band. Pull band to chest by squeezing shoulder blades together, hands moving out and back. Slowly return back to the starting position.

Percentage of Barbell Bench 1-Rep Max:

Set 1: 65%, Set 2: 65%, Set 3: 65%, Set 4: 65%

Warm up and then perform 4 sets x 4 reps at 65% of 1RM.

Sample Warm-Up For Max based on %1RM (one rep max)

**These are recommendations, not rules. Everyone has different preferences, but this can serve as a decent starting point. Anywhere from 2-8 warm-up sets may be appropriate depending on your target weight**


- 5-8 reps @ bar (or around 30-50%)
- 3-5 reps @ 50-55%
Keep shoulder blades down and back the entire time. Elbows descend at 45 degree angle rotating elbows toward your body (locks shoulder blades in). Use feet and drive! Breathe in at the top, brace as you descend, breathe out as you press up.

Control the motion and feel the lat mind-muscle connection.
Set shoulder blades down/back. Keep ribs tucked to hips and focus on driving elbows to your hip. Keep bar close to your body at all times. Breathe out while driving down, then return back to starting position. Head can dip through as you pull.

Intensity: 8/10

Set shoulder blades. Press DB up and back. Control the weight down and drive the weight up. Breathe out as you press up. Seated.

Intensity: 8/10

2s pause at the end of the movement (when DBs are out from your body). Be sure to start in a hinge position.
Start with DBs facing down. Drive DB up with elbows high

Tempo: 1-2-1-0

Keep control here and feel the triceps burn.
Start with elbows tight against your side. Extend arms down. Return back to initial position.

Add weight if possible. Keep feet planted in the ground.
Keep feet planted with a solid base. Curl at torso and sit up. Slowly come back down with trying to touch every inch of your spine to the floor. Breathe out as you drive up.

Watch the video above

Keeping one knee slightly bent - focus on squeezing just your glute and isolating that muscle without the others engaging. Hold for 3s for each one and switch! As you continue with these that squeeze will get stronger and isolation of that muscle will get better!

Setup:
Sit on the floor with your upper back near a bench or sturdy surface.
Place one heel on the bench, with your knee bent at about 90°.
Keep the other leg extended straight or hovering just off the ground.

Movement:
Drive through the heel on the bench to lift your hips toward the ceiling.
Squeeze your glutes at the top and pause briefly.
Lower back down with control — don’t let your hips drop too fast.

Form Tips:
Keep core braced and avoid over-arching your lower back.
Your body should form a straight line from shoulders to knee at the top.
The movement should come from your glutes — not your lower back or hamstring.

Cue:
"Drive through your heel, lift with your glute, control the drop."

Bend at hips and keep a slight bend in knees. Drive the outside leg to the side with focusing on JUST squeezing and using the outside of your hips (glute) to push against the band. Slow, small steps are very important for this! Try to keep knee over toe without. letting it dive in.

Breathe in, press low back back into the ground, brace core/hold as you extend opposite arm, opposite leg, and breathe out return back to the center. Focus on feeling it in core and engaging low back in ground the entire time!

Percentage of Deadlift 1-Rep Max:

Set 1: 65%, Set 2: 65%, Set 3: 65%, Set 4: 65%

Warm up and then perform 3 sets x 4 reps at 65% of 1RM.

Sample Warm-Up For Max based on %1RM (one rep max)

**These are recommendations, not rules. Everyone has different preferences, but this can serve as a decent starting point. Anywhere from 2-8 warm-up sets may be appropriate depending on your target weight**


- 5-8 reps @ bar (or around 30-50%)
- 3-5 reps @ 50-55%
Hips in neutral and ribs down. Sit back like an RDL until your knees then slowly sit down until you can grab the bar. Focus on driving through feet and feeling it in GLUTE as you drive up! Glute should be the main driver throughout this motion.

Breathe in at the bottom, brace core as you drive up and breathe out once you get to the top.

2s slow on the way down (eccentric). Focus on the mind-muscle connection here.
Start with lower leg straight and bring heel to butt with flexing leg. Slowly descend back down.

Tempo: 2-1-2-0

Start with hips in neutral, ribs down, and feet hip width apart. Keeping a slight bend in knees, slowly sit your hips back while lowering DB to mid-shin. Keep tension in hips and core braced. Once you're at mid-shin squeeze glute and drive back up to standing position via glute. Focus on glute being the main mover, not low back! Breathe in at the top, brace core as you go back down, breathe out as you stand back up.

Intensity: 8/10

Start in split leg stance so one leg is in front and one leg is in back. Hold a DB on the same side as the back leg. Set shoulder blades. Drive that DB to your hip by squeezing shoulder blade, then return back to initial position. Breathe out as you pull, control on the way back.

Intensity: 8/10

Start with DB in one hand. Bring shoulder blade down and back while keeping DB away from body. Draw belly button in and slowly walk to the end without letting it dip you towards one side. Push yourself on these - these work your obliques/core!

Start in glute bridge position with band above knees. Keep feet planted into the ground and knees over toes. Squeeze glute at the bottom and drive up with predominantly glutes doing the work. Control on the way back down to return to initial position. Breathe out as you drive hips high to the sky.

Start in quadruped (hands and knees) position. Breathe in and reach one arm up to the sky, breathe out while threading that arm through. Try to focus on stretch between shoulder blades.

Start in glute bridge position. Ground one foot in the ground while lifting the other. Squeeze single glute at the bottom and drive up with focusing on glute being the main mover. Slowly return back to initial position. Focus on keeping hips parallel to the sky and not tipping to one side.

Set shoulder blades down and back prior to beginning. Hands are shoulder width apart on the band. Pull band to chest by squeezing shoulder blades together, hands moving out and back. Slowly return back to the starting position.

Be sure to focus on full range of motion before more load. We will progress this lift over a 5-week period.
Start with one leg on the bench (flat foot on) and other leg in front. Focus on slowly & controll med motion down with drive mainly by the GLUTE on the way up! Breathe out as you drive up.

Pause for 2s at the bottom with a full contraction of your back.
Focus on allowing upper body to extend when starting, then focus on squeezing shoulder blades together as you drive up and back.

Control the motion and no swinging with elbows.
Start with DB at your side and set shoulder blade. Alternate with DB curl. Repeat for other side.

2 sec pause at the top
Set shoulder blades. With palms facing down and starting directly at your side - raise DB to the side and then slowly lower them. Keep pinkies facing to the sky and thumbs down. "Pour the milk out"

Tempo: 1-2-1-0

Focus on full range of motion and push some weight here. We will increase this weight over a 4-week block.
Mind-muscle connection with glute is the most important here!

Set up with mid-back on bench and feet rooted. Slowly descend and squeeze glute at the bottom to drive hips up with predominantly glute. If you feel hamstrings or low back kick in excessively refocus on glutes. If you are a rockstar at this, add weight!

Start on elbow or hand. While keeping body parallel to whichever wall you are facing, drive hips high. Focus on drawing belly button in and not dropping! You may drop to knees for modification.

The technique on this is important. Focus on rotating hips forward first so ribs and hips are close together (core is engaged). Lead with arms first, followed with hips, and go out as far as you can without dip in low back. Breathe out and roll back in to return.