Here I cover equipment needed, who this program is for, how long the program is, the science behind glutes and more!

Activation: 3x
- 10 (each side) birddogs
- 10 (each direction) banded lateral steps
- 10 (each side) banded quadruped hp extension
- 10 (each side) fire hydrants
4 x 12: barbell* glute bridge
~ This is day 1, so we’re sticking to the barbell. I want us to get used to using the barbell for a...

Activation: 3x
- 10 (each side) birddogs
- 20 banded glute bridges
- 30 banded lateral step taps
- 15 (each leg) glute kickbacks
2x: 15 banded bodyweight hip thrusts
3x: 10-12 barbell* (with lightest set of plates) hip thrusts
*Dumbbell option: 15 (heavy) dumbbell hip thrusts with 2-sec pause...

Activation: 3x
- 15 banded hip thrusts
- 30 banded stead abductions
- 20 (each leg) banded quadruped hip extensions
SS 1: 4x
- 12 weighted barbell* glute bridges
- *dumbbell option: 15 (heavy) dumbbell bridges
- 12 (each leg) bodyweight single leg hip thrusts
SS 2: 3x
- 12 barbell* America...

Activation: 3x
- 20 banded glute bridges
- 20 (each leg) banded cha cha’s
- :20 seconds standing glute squeeze
SS 1: 4x
- 10 banded barbell* hip thrusts (we’re gradually adding on, if additional weights are available to you. Ex: I will be adding 10 pounds. If you don’t have weights smaller than 1...

Activation: 3x
- 20 birddogs
- 20 (each direction) banded lateral steps
- 15 banded hip thrusts
SS 1: 3x
- Barbell* hip thrust rest-pause circuit: load the barbell with your starting weight and perform 10 reps, rest for 10 seconds, perform 4 reps, rest for 10 seconds, perform 4 more reps, rest ...

Activation: 3x
- 20 birddogs
- 20 banded glute bridges
- 20 banded supine transverse hip abduction
Circuit 1: 3x
- 12 barbell* ADLs: add some weight to the barbell
- *Dumbbell option: same thing, but feel free to do 15 reps
- 30 second banded incline glute bridge
- 30 second banded incline ...

Activation: 3x
- 20 banded glute bridges
- 30 seated abductions
- 15 banded good mornings
4x12 rest-pause barbell* glute bridges: 8 reps, 2 reps, 1 rep, 1 rep (take 10 seconds in between each set of reps)
*Dumbbell option: same thing
SS 1: 3x
- 20 banded dumbbell frog pumps
- 20 banded seated ...

Activation: 3x
- 20 (each direction) banded lateral steps
- 15 banded hip thrusts
- 15 (each leg) standing glute kickbacks
2x10 barbell* hip thrusts at “warm up” weight
1x10 barbell* hip thrusts + weight
1x8 barbell* hip thrusts + weight
1x6 barbell* hip thrusts + weight (if you don’t have enou...

BARE WITH ME WITH THE YARD WORK! SO SORRY

Activation: 3x
- 15 banded squats
- 20 (each leg) banded standing hip abduction
- 10 good mornings
SS 1: 3x
- 12 barbell* ADL’s: add more weight than the last time
- *Dumbbell option: if you don’t have a heavier dumbbell than the last time doing th...

Activation: 3x
- 20 banded glute bridges
- 20 banded supine transverse abduction
- 15 (each leg) glute kickbacks
2x15 barbell* glute bridges
2x12 barbell* glute bridges (increase weight on these)
*Dumbbell option: make these PAUSE glute bridges by pausing for one second at the top. You will co...

Activation: 3x
- 20 banded glute bridges
- 20 (each direction) lateral steps
- 15 banded hip thrusts
2x10 barbell* hip thrusts at starting weight (you should know what your starting weight is by now!)
*Dumbbell option: use your dumbbell
1x10 barbell* hip thrusts (increase weight OR increase to ...

Activation: 3x
- 20 birddogs
- 20 banded glute bridges
- 30 seated banded abductions
3x:
- 6 barbell* 5-second pause glute bridges, straight into 6 constant tension bridges
- *Dumbbell option: same thing but with dumbbell
- 12 RDLs
- :20 seconds standing glute squeeze
SS 3x:
- 15 banded...

Activation: 3x
- 10 long band good mornings
- 15 banded hip thrusts
- 30 leaning banded seated abductions
1x10 barbell* hip thrusts at warm up weight
1x10 barbell* hip thrusts + weight
1x8 barbell* hip thrusts + weight
1x6 barbell* hip thrusts + weight
1x4 barbell* hip thrusts + weight—this sh...

Activation: 3x
- 20 (each direction) lateral steps
- 20 banded glute bridges + 30 second glute bridge hold
- 10 banded squats
SS 1: 4x
- 12, 10, 10, 8 barbell* glute bridges (we didn’t go up in weight with these last time we did them, so we are going to today! Add weight every set)
- *Dumbbel...

Activation: 3x
- 15 good mornings
- 15 banded hip thrusts
- 20 banded leaning seated abductions
ADL warmup reps: 3x10 ADLs (barbell OR dumbbell here) at a “warmup
 weight. I want to make sure we’re primed and ready for heavy ADLs
ADL rest-pause barbell* circuit: you’re going to set this up for ...

Activation: 3x
- 20 (each leg) cha cha’s
- 15 hip thrusts
- 10 good mornings
1x10 barbell* hip thrusts at warmup weight
1x8 barbell* hip thrusts + weight
1x6 barbell* hip thrusts + weight
1x4 barbell* hip thrusts + weight
1x2 barbell* hip thrusts at heaviest weight!
*Dumbbell option: Complete...

I sincerely apologize for the craziness I brought today…

Activation: 3x
- 20 (each leg) banded quadruped hip extension
- 15 (each side) banded fire hydrants
- 20 banded glute bridges
Glute bridge tri-set: 4x
- 15 barbell* glute bridges (weight here should be about 85% of max)
- *Dumbbell ...

MY FAVORITE YET!
Activation: 3x
- 20 birddogs
- 15 banded hip thrusts
- 10 squats
1x10 barbell* hip thrusts at warmup weight
1x8 barbell* hip thrusts + 10-20 pounds
3x 7-7-7 barbell* hip thrusts: 7 paused reps into 7 regular reps into 7 pulse reps (add another 10 pounds for this circuit)
*Dum...

Here I am, again, being attacked by hornets, hence me being all over the place.
Activation: 3x
- 30 banded lateral step taps
- 20 banded glute bridges
- 15 (each leg) kickbacks
4x12 barbell* glute bridge (we’re going to attempt to increase weight every set here!)
*Dumbbell option: 4x20 consta...

Activation: 3x
- 20 birddogs
- 15 banded hip thrusts
- 15 long band good mornings
- 12 (each leg) kickbacks
1x10 barbell* hip thrusts at warmup weight (this weight should be heavier by now if you haven’t adjusted!)
1x8 barbell* hip thrusts + 20+ pounds
1x6 barbell* hip thrusts + 10-20 pounds
1...

Activation: 3x
- 20 birddogs
- 20 (each direction) banded lateral walks
- 20 banded bridges
Glute bridge circuit:
- 2x15 barbell* glute bridges + 30 banded bodyweight bridges
- 2x12 barbell* (add weight) bridges + 20 banded bodyweight bridges
- 2x10 barbell* (add weight) bridges + 15 banded bod...

Activation: 3x
- 30 banded lateral step taps
- 10 banded squats
- 15 banded hip thrusts
1x10 barbell* hip thrusts at warmup weight
1x10 barbell* hip thrusts + 20-30 pounds
1x8 barbell* hip thrusts + 20-30 pounds
Hip thrust rest-pause (barbell*) circuit: 6 reps (this should feel like it’s 6 reps t...

Activation: 3x
- 10 (each side) birddogs
- 10 (each direction) banded lateral steps
- 10 (each side) banded quadruped hip extension
- 10 (each side) fire hydrants
1x10 barbell* hip thrusts at warmup weight
1x8 barbell* hip thrusts + 20-30 pounds
1x8 barbell* hip thrusts + 20-30 pounds
1x6 b...

Activation: 3x
- 20 birddogs
- 20 banded glute bridges
- 20 (each leg) banded cha cha’s
4x12 barbell* glute bridges: increasing weight here each time. Let’s get to our heaviest weight!
*Dumbbell option: banded 2x15, increase weight each time if you can! If you can’t increase weight, do 2x15 t...

Activation: 3x
- 10 long band good mornings
- 10 banded squats
- 15 banded hip thrusts
4x10 heavy ADL’s
3x10 (each leg) heavy deficit reverse lunges
3x10 (each leg) single leg curtsy RDL’s
Finisher: 4x 10 single leg hip thrusts each variation
- Shoulder and foot elevated
- Shoulder elevated
-...

Activation: 3x
- 20 (each direction) banded lateral steps
- 10 banded hinges
- 15 banded hip thrusts
1x10 barbell* hip thrusts at warmup weight (this can still keep going up if needed!)
1x8 barbell* hip thrusts + 20-30 lbs
1x6 barbell* hip thrusts + another 20-30 lbs
1x6 barbell* hip thrusts ...

Activation: 3x
- 20 second RKC plank
- 20 glute bridges
- 20 bridged abductions
- 10 banded squats
Tri-set: 4x
- 12 barbell* glute bridges (let’s go heavy here)
- *Dumbbell option: 15 banded reps
- 20 banded glute bridges
- 10 3-sec pause standing hip hinge abduction
SS 1: 3x
- 15 dumbbel...

Activation: 3x
- 20 birddogs
- 10 banded hinges
- 15 banded hip thrusts
- 10 (each leg) glute kickbacks
4x:
- 12 banded barbell* hip thrust with 10 second pause at top of last rep
- *Dumbbell option: 15 reps
- 15 bodyweight banded hip thrusts with 10 second pause at the top of the last r...

Activation: 3x
- 30 banded lateral step taps
- 10 banded squats
- 15 banded hip thrusts
1x10 barbell* hip thrusts at warmup weight
1x8 barbell* hip thrusts + 20-30 lbs
1x6 barbell* hip thrusts + another 20-30 lbs
1x6 barbell* hip thrusts + 10-20 lbs
1x4 barbell* hip thrusts + 10-20 pounds
...

Activation: 3x
- 20 (each direction) lateral step taps
- 10 banded squats
- 20 banded glute bridges
SS 1: 4x
- 15 barbell* glute bridges
- *Dumbbell option: same thing
- 30 feet elevated frog pumps
3x 12 (each leg) dual elevated hip thrusts
3x 8 (each leg) BSS
3x20 cable pull throughs

Activation: 3x
- 30 seated abductions
- 15 banded hip thrusts
- 10 long band good mornings
1x10 barbell* hip thrusts at warmup weight
1x8 barbell* hip thrusts + 20-30 lbs
1x6 barbell* hip thrusts + another 20-30 lbs
1x6 barbell* hip thrusts + 10-20 lbs
1x4 barbell* hip thrusts + 10-20 pounds ...

Activation: 3x
- 30 lateral step taps
- 20 banded glute bridges
- 20 (each leg) banded cha cha’s
4x20 feet elevated dumbbell glute bridges
3x8 tri-set (each move), complete each move on R leg then repeat on L
- Curtsy lunges
- 1.5 stance SLRDLs
- 1.5 stance swings
3x12 wall side lying clamshell...

Activation: 3x
- 20 birddogs
- 15 banded hip thrusts
- 10 thrusted abductions
- 10 long band good mornings
1x10 barbell* hip thrusts at warmup weight (this can still be increasing!)
1x8 barbell* hip thrusts + 30-50 lbs
1x6 barbell* hip thrusts + 10-20 lbs
1x6 barbell* hip thrusts + 10 - 20 lbs ...

Activation: 3x
- 20 birddogs
- 20 banded glute bridges
- 10 banded squats
- 15 (each leg) standing kickbacks
2x12 banded barbell* glute bridges
2x15 banded barbell* glute bridges (try to maintain same heavy weight for each set)
*Dumbbell option: 2x15, 2x20
SS 1: 2x
- 12 landline SL hip thrusts
...

Activation: 3x
- 20 birddogs
- 15 banded hip thrusts
- 10 thrusted abductions
- 10 banded squats
1x10 barbell* hip thrusts at warmup weight
1x8 barbell* hip thrusts
1x6 barbell* hip thrusts
1x6 barbell* hip thrusts
1x4 barbell* hip thrusts
1x2 barbell* hip thrusts
1x1 barbell* hip thrusts (HE...

Activation: 3x
- 20 birddogs
- 15 banded hip thrusts
- 30 seated abductions
- 10 banded hinges
1x10 barbell* hip thrusts at warmup weight (45s, 35s, 10)
1x8 barbell* hip thrusts (+ 20pounds) (+10)
1x6 barbell* hip thrusts (+ 10-30 pounds) (-10s, +25s)
1x4 barbell* hip thrusts (+10-20 pounds)(+...