The Glute & Hip Mobility Program

The Glute & Hip Mobility Program

10 progressive glute workouts using only a set of resistance bands targeting every muscle in the hips to increase both strength and mobility.

You can complete this program 10 days in a row to really kickstart your glutes or go in order at your own pace. Consider doing this in tandem with 10 day core program, as they would compliment each other perfectly.

Props Needed: A set of resistance bands https://rb.gy/ytlewy

Level: All levels (if you have injuries or specific modification needs, please reach out to us for a more personalized plan).

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The Glute & Hip Mobility Program
  • Glute Program Introduction
    02:21
    Glute Program Introduction

    Glute Program Introduction

    This series is suitable for all levels, beginner/ post natal to advanced. It's great for anyone wanting to improve their glute strength, reduce lower back pain, and improve their hip mobility and posture.

    Props Needed: resistance bands

  • Day 1
    12:48
    Day 1

    Day 1

    Ease your way into 10 days of glute training and hip mobility with some quick but efficient glute bridges.

    Props Needed: None

  • Day 2
    15:17
    Day 2

    Day 2

    Begin to mobilize the hips in a unilateral way by introducing single leg exercises.

    Props Needed: None

  • Day 3
    23:13
    Day 3

    Day 3

    Introduce side lying leg work for Day 3.

    Props Needed: Medium or heavy resistance band

  • Day 4 "Glute Program"
    16:11
    Day 4 "Glute Program"

    Day 4 "Glute Program"

    Incorporate resistance to the quadruped glute exercises.

    Props Needed: Light weight resistance band

  • Day 5
    14:51
    Day 5

    Day 5

    Day 5 introduces standing glute work into the program.

    Props Needed: Medium weight resistance band

  • Day 6
    16:42
    Day 6

    Day 6

    Start to intensify the bridges in the second half of the program.

    Props Needed: None

  • Day 7
    15:31
    Day 7

    Day 7

    Introduce prone exercises to the program for maximum glute contraction.

    Props Needed: Extra light weight resistance band

  • Day 8
    20:22
    Day 8

    Day 8

    Incorporate balance and coordination to this standing glute series.

    Props Needed: Light and heavy weighted resistance bands

  • Day 9
    13:39
    Day 9

    Day 9

    Get ready for an advanced kneeling series using only your own bodyweight.

    Props Needed: None

  • Day 10
    20:17
    Day 10

    Day 10

    Add everything together for the final day of The Glute Program.

    Props Needed: Light and heavy weighted resistance bands

  • Hip Release And Stretch
    14:25
    Hip Release And Stretch

    Hip Release And Stretch

    Release tension around the hips and glutes and finish with some active stretching.

    Props Needed: A small massage ball such as a lacrosse ball, tennis ball, or yoga tune up ball.

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