Coaching / Tools & guides / Workouts / Glute programme, block 1 (weeks 1–4): foundation

Training programme · Block 1 of 4 · Weeks 1–4 · by Alexandra Lasconi

Block 1, weeks 1–4: foundation

Short answer. Block 1 teaches the movements and builds the habit. Every main lift is done with a slow 3-second lowering, you stop each set with 2–3 reps still in the tank, and the volume rises a little each week before an easy week 4. Pick weights you could lift 2–3 more times; form comes first.

Tempo 3-1-13 s down, 1 s pause, 1 s up on the main and second lifts.

Effort: RIR 3 → 2Stop each set with 2–3 reps left. Week 4 is easy on purpose.

GoalOwn the patterns, find your starting weights, write them down.

Choose your equipment once; every day on every block page follows it.

01 · How this block works

Focus. Technique and tempo. Use the first sessions to find your starting weights: the right weight is one you could lift 2–3 more times with the same form.

When to add weight. When you hit the top of the reps on every set at the target RIR, add load next session: 2.5–5 kg on lower-body lifts, 1–2.5 kg on upper-body lifts. Track C: add reps first, then slow the lowering, then add a pause.

RIR means reps in reserve: how many more good reps you could have done. Week 4 is an easy week in every block: same exercises, fewer sets, lighter effort. Full explanations are in the training guidelines.

Track A · Full gym: how your sets change week by week

Exercise type	Week 1	Week 2	Week 3	Week 4 (easy)	Rest
Main lift	3 × 10 · RIR 3	3 × 10 · RIR 2	4 × 10 · RIR 2	2 × 8 · RIR 4	2 min
Second lifts	3 × 12 · RIR 3	3 × 12 · RIR 2	4 × 12 · RIR 2	2 × 10 · RIR 4	90 s
Accessories	2 × 15 · RIR 2	3 × 15 · RIR 2	3 × 15 · RIR 1	2 × 12 · RIR 3	60 s
Core	2 × 30 s or 8 reps	3 × 30 s or 10 reps	3 × 40 s or 12 reps	2 × 30 s or 8 reps	45 s
Pump days	2 rounds	3 rounds	3 rounds	skip, or 2 easy rounds	90 s between rounds

Track B · Home, dumbbells and bands: how your sets change week by week

Exercise type	Week 1	Week 2	Week 3	Week 4 (easy)	Rest
Main lift	3 × 10 · RIR 3	3 × 10 · RIR 2	4 × 10 · RIR 2	2 × 8 · RIR 4	2 min
Second lifts	3 × 12 · RIR 3	3 × 12 · RIR 2	4 × 12 · RIR 2	2 × 10 · RIR 4	90 s
Accessories	2 × 15 · RIR 2	3 × 15 · RIR 2	3 × 15 · RIR 1	2 × 12 · RIR 3	60 s
Core	2 × 30 s or 8 reps	3 × 30 s or 10 reps	3 × 40 s or 12 reps	2 × 30 s or 8 reps	45 s
Pump days	2 rounds	3 rounds	3 rounds	skip, or 2 easy rounds	90 s between rounds

Track C · Bands and bodyweight: how your sets change week by week

Exercise type	Week 1	Week 2	Week 3	Week 4 (easy)	Rest
Main lift	3 × 12 · 3 s lower	3 × 15 · 3 s lower	4 × 15 · 3 s lower	2 × 12 · easy	90 s
Second lifts	3 × 15	3 × 18	4 × 18	2 × 12	60–90 s
Accessories	2 × 20	3 × 20	3 × 25	2 × 15	45 s
Core	2 × 30 s or 8 reps	3 × 30 s or 10 reps	3 × 40 s or 12 reps	2 × 30 s or 8 reps	45 s
Pump days	2 rounds	3 rounds	3 rounds	skip, or 2 easy rounds	90 s between rounds

Day 1 · Squat and push

Squat pattern first, then upper-body push and pull, single-leg work and side glutes.

Warm-up, about 6–8 minutes

Cat–camel, 8 slow reps. Moves the whole spine before loading it.
World’s greatest stretch, 4 each side. Opens hips, hamstrings and upper back.
Banded glute bridge, 15 reps. Wakes the glutes up before squats.
Bodyweight squat to a box, 10 reps. Grooves the pattern you are about to load.

Then 2–3 ramp-up sets before the main lift: about 50% × 8, 70% × 5, 85% × 2 of your working weight.

Track A · Full gym

Exercise	Week 1	Week 2	Week 3	Week 4 (easy)	Rest
Main liftBarbell back squatSit down between your hips, knees travel over the toes, go as deep as you can control.	3 × 10 · RIR 3	3 × 10 · RIR 2	4 × 10 · RIR 2	2 × 8 · RIR 4	2 min
Second liftsBarbell glute bridgeRibs down, push through the heels, finish with the glutes, not the lower back.	3 × 12 · RIR 3	3 × 12 · RIR 2	4 × 12 · RIR 2	2 × 10 · RIR 4	90 s
Second liftsDumbbell bench pressShoulder blades back and down, elbows about 45° from the body.	3 × 12 · RIR 3	3 × 12 · RIR 2	4 × 12 · RIR 2	2 × 10 · RIR 4	90 s
Second liftsSeated cable rowLead with the elbow and pause with the shoulder blade pulled back.	3 × 12 · RIR 3	3 × 12 · RIR 2	4 × 12 · RIR 2	2 × 10 · RIR 4	90 s
Second liftsDumbbell reverse lunge (each side)Long stride and a slight forward lean put more of the work on the glute.	3 × 12 · RIR 3	3 × 12 · RIR 2	4 × 12 · RIR 2	2 × 10 · RIR 4	90 s
AccessoriesHip abduction machine, leaning forwardLean slightly forward, push the knees out, pause 1 s.	2 × 15 · RIR 2	3 × 15 · RIR 2	3 × 15 · RIR 1	2 × 12 · RIR 3	60 s
CoreDead bug (each side)Lower back stays on the floor the whole time.	2 × 30 s or 8 reps	3 × 30 s or 10 reps	3 × 40 s or 12 reps	2 × 30 s or 8 reps	45 s

Free 10 minutes for glutes (optional)Finish the session with 1–2 glute exercises you want more of: 2–3 sets close to failure, 45–60 s rest. Pick from:

Cable kickback, 2–3 × 15 each side
Hip abduction machine, 2–3 × 20
45° back extension, glute focus, 2–3 × 15

Track B · Home, dumbbells and bands

Exercise	Week 1	Week 2	Week 3	Week 4 (easy)	Rest
Main liftGoblet squat to a box (dumbbell)Sit down between your hips, knees travel over the toes, go as deep as you can control.	3 × 10 · RIR 3	3 × 10 · RIR 2	4 × 10 · RIR 2	2 × 8 · RIR 4	2 min
Second liftsDumbbell glute bridgeRibs down, push through the heels, finish with the glutes, not the lower back.	3 × 12 · RIR 3	3 × 12 · RIR 2	4 × 12 · RIR 2	2 × 10 · RIR 4	90 s
Second liftsDumbbell floor pressShoulder blades back and down, elbows about 45° from the body.	3 × 12 · RIR 3	3 × 12 · RIR 2	4 × 12 · RIR 2	2 × 10 · RIR 4	90 s
Second liftsOne-arm dumbbell row (each side)Lead with the elbow and pause with the shoulder blade pulled back.	3 × 12 · RIR 3	3 × 12 · RIR 2	4 × 12 · RIR 2	2 × 10 · RIR 4	90 s
Second liftsDumbbell split squat (each side)Long stride and a slight forward lean put more of the work on the glute.	3 × 12 · RIR 3	3 × 12 · RIR 2	4 × 12 · RIR 2	2 × 10 · RIR 4	90 s
AccessoriesSeated banded abductionLean slightly forward, push the knees out, pause 1 s.	2 × 15 · RIR 2	3 × 15 · RIR 2	3 × 15 · RIR 1	2 × 12 · RIR 3	60 s
CoreDead bug (each side)Lower back stays on the floor the whole time.	2 × 30 s or 8 reps	3 × 30 s or 10 reps	3 × 40 s or 12 reps	2 × 30 s or 8 reps	45 s

Free 10 minutes for glutes (optional)Finish the session with 1–2 glute exercises you want more of: 2–3 sets close to failure, 45–60 s rest. Pick from:

Banded dumbbell hip thrust, 2–3 × 20
Frog pump, 2–3 × 30
Side-lying banded abduction, 2–3 × 20 each side

Track C · Bands and bodyweight

Exercise	Week 1	Week 2	Week 3	Week 4 (easy)	Rest
Main liftBox squat, mini band above the kneesSit down between your hips, knees travel over the toes, go as deep as you can control.	3 × 12 · 3 s lower	3 × 15 · 3 s lower	4 × 15 · 3 s lower	2 × 12 · easy	90 s
Second liftsBanded glute bridge, 2 s squeezeRibs down, push through the heels, finish with the glutes, not the lower back.	3 × 15	3 × 18	4 × 18	2 × 12	60–90 s
Second liftsPush-up (hands raised as needed)Shoulder blades back and down, elbows about 45° from the body.	3 × 15	3 × 18	4 × 18	2 × 12	60–90 s
Second liftsBanded seated rowLead with the elbow and pause with the shoulder blade pulled back.	3 × 15	3 × 18	4 × 18	2 × 12	60–90 s
Second liftsSplit squat, 3 s lower (each side)Long stride and a slight forward lean put more of the work on the glute.	3 × 15	3 × 18	4 × 18	2 × 12	60–90 s
AccessoriesSeated banded abductionLean slightly forward, push the knees out, pause 1 s.	2 × 20	3 × 20	3 × 25	2 × 15	45 s
CoreDead bug (each side)Lower back stays on the floor the whole time.	2 × 30 s or 8 reps	3 × 30 s or 10 reps	3 × 40 s or 12 reps	2 × 30 s or 8 reps	45 s

Free 10 minutes for glutes (optional)Finish the session with 1–2 glute exercises you want more of: 2–3 sets close to failure, 45–60 s rest. Pick from:

Frog pump, 2–3 × 30
Seated banded abduction, 2–3 × 30
Fire hydrant with a band, 2–3 × 15 each side

Day 2 · Hinge and pull

Hip hinge first, then vertical pull and press, step-ups and hamstrings.

Warm-up, about 6–8 minutes

Quadruped rock-back, 10 reps. Hip flexion without lower-back rounding.
Hip hinge with a stick on your back, 10 reps. Teaches “hips back” before Romanian deadlifts.
Lateral band walk, 10 steps each way. Switches on the side glutes.
Band pull-apart, 15 reps. Prepares the shoulders for pulling and pressing.

Then 2–3 ramp-up sets before the main lift: about 50% × 8, 70% × 5, 85% × 2 of your working weight.

Track A · Full gym

Exercise	Week 1	Week 2	Week 3	Week 4 (easy)	Rest
Main liftBarbell Romanian deadliftSoft knees, push the hips back, weight close to the legs, stop when the hamstrings are long.	3 × 10 · RIR 3	3 × 10 · RIR 2	4 × 10 · RIR 2	2 × 8 · RIR 4	2 min
Second liftsLat pulldownPull the elbows down towards your back pockets.	3 × 12 · RIR 3	3 × 12 · RIR 2	4 × 12 · RIR 2	2 × 10 · RIR 4	90 s
Second liftsDumbbell step-up, knee-height box (each side)Drive through the whole foot on the box; do not push off the back leg.	3 × 12 · RIR 3	3 × 12 · RIR 2	4 × 12 · RIR 2	2 × 10 · RIR 4	90 s
Second liftsSeated dumbbell shoulder pressRibs down, press up and slightly back over the head.	3 × 12 · RIR 3	3 × 12 · RIR 2	4 × 12 · RIR 2	2 × 10 · RIR 4	90 s
Accessories45° back extension, upper back roundedThink “hips forward”, not “back arched”.	2 × 15 · RIR 2	3 × 15 · RIR 2	3 × 15 · RIR 1	2 × 12 · RIR 3	60 s
AccessoriesSeated leg curlHips stay up, slow on the way out.	2 × 15 · RIR 2	3 × 15 · RIR 2	3 × 15 · RIR 1	2 × 12 · RIR 3	60 s
CoreCable Pallof press (each side)Arms out, hold 2 s, do not let the band turn you.	2 × 30 s or 8 reps	3 × 30 s or 10 reps	3 × 40 s or 12 reps	2 × 30 s or 8 reps	45 s

Free 10 minutes for glutes (optional)Finish the session with 1–2 glute exercises you want more of: 2–3 sets close to failure, 45–60 s rest. Pick from:

Cable kickback, 2–3 × 15 each side
Hip abduction machine, 2–3 × 20
45° back extension, glute focus, 2–3 × 15

Track B · Home, dumbbells and bands

Exercise	Week 1	Week 2	Week 3	Week 4 (easy)	Rest
Main liftDumbbell Romanian deadliftSoft knees, push the hips back, weight close to the legs, stop when the hamstrings are long.	3 × 10 · RIR 3	3 × 10 · RIR 2	4 × 10 · RIR 2	2 × 8 · RIR 4	2 min
Second liftsHalf-kneeling banded pulldownPull the elbows down towards your back pockets.	3 × 12 · RIR 3	3 × 12 · RIR 2	4 × 12 · RIR 2	2 × 10 · RIR 4	90 s
Second liftsDumbbell step-up (each side)Drive through the whole foot on the box; do not push off the back leg.	3 × 12 · RIR 3	3 × 12 · RIR 2	4 × 12 · RIR 2	2 × 10 · RIR 4	90 s
Second liftsHalf-kneeling one-arm dumbbell press (each side)Ribs down, press up and slightly back over the head.	3 × 12 · RIR 3	3 × 12 · RIR 2	4 × 12 · RIR 2	2 × 10 · RIR 4	90 s
AccessoriesSingle-leg dumbbell hip thrust (each side)Think “hips forward”, not “back arched”.	2 × 15 · RIR 2	3 × 15 · RIR 2	3 × 15 · RIR 1	2 × 12 · RIR 3	60 s
AccessoriesSliding leg curl on a towelHips stay up, slow on the way out.	2 × 15 · RIR 2	3 × 15 · RIR 2	3 × 15 · RIR 1	2 × 12 · RIR 3	60 s
CoreBanded Pallof press (each side)Arms out, hold 2 s, do not let the band turn you.	2 × 30 s or 8 reps	3 × 30 s or 10 reps	3 × 40 s or 12 reps	2 × 30 s or 8 reps	45 s

Free 10 minutes for glutes (optional)Finish the session with 1–2 glute exercises you want more of: 2–3 sets close to failure, 45–60 s rest. Pick from:

Banded dumbbell hip thrust, 2–3 × 20
Frog pump, 2–3 × 30
Side-lying banded abduction, 2–3 × 20 each side

Track C · Bands and bodyweight

Exercise	Week 1	Week 2	Week 3	Week 4 (easy)	Rest
Main liftBanded Romanian deadlift (standing on the band)Soft knees, push the hips back, weight close to the legs, stop when the hamstrings are long.	3 × 12 · 3 s lower	3 × 15 · 3 s lower	4 × 15 · 3 s lower	2 × 12 · easy	90 s
Second liftsHalf-kneeling banded pulldownPull the elbows down towards your back pockets.	3 × 15	3 × 18	4 × 18	2 × 12	60–90 s
Second liftsStep-up, 3 s lower (each side)Drive through the whole foot on the box; do not push off the back leg.	3 × 15	3 × 18	4 × 18	2 × 12	60–90 s
Second liftsBanded overhead pressRibs down, press up and slightly back over the head.	3 × 15	3 × 18	4 × 18	2 × 12	60–90 s
AccessoriesSingle-leg glute bridge (each side)Think “hips forward”, not “back arched”.	2 × 20	3 × 20	3 × 25	2 × 15	45 s
AccessoriesSliding leg curl on a towelHips stay up, slow on the way out.	2 × 20	3 × 20	3 × 25	2 × 15	45 s
CoreBanded Pallof press (each side)Arms out, hold 2 s, do not let the band turn you.	2 × 30 s or 8 reps	3 × 30 s or 10 reps	3 × 40 s or 12 reps	2 × 30 s or 8 reps	45 s

Free 10 minutes for glutes (optional)Finish the session with 1–2 glute exercises you want more of: 2–3 sets close to failure, 45–60 s rest. Pick from:

Frog pump, 2–3 × 30
Seated banded abduction, 2–3 × 30
Fire hydrant with a band, 2–3 × 15 each side

Day 3 · Glutes and full body

The heaviest glute day: hip thrust first, then a second squat, upper body and lunges.

Warm-up, about 6–8 minutes

90/90 hip switch, 8 each side. Rotation in both hips.
Glute bridge, 2 s squeeze, 12 reps. Primes the hip thrust.
Band pull-apart, 15 reps. Shoulders ready to press and row.
Reverse lunge to knee drive, 6 each side. Balance and hips for the lunges.

Then 2–3 ramp-up sets before the main lift: about 50% × 8, 70% × 5, 85% × 2 of your working weight.

Track A · Full gym

Exercise	Week 1	Week 2	Week 3	Week 4 (easy)	Rest
Main liftBarbell hip thrustShoulder blades on the edge, chin tucked, shins vertical at the top.	3 × 10 · RIR 3	3 × 10 · RIR 2	4 × 10 · RIR 2	2 × 8 · RIR 4	2 min
Second liftsLeg press, feet high and wideFull depth with an upright torso.	3 × 12 · RIR 3	3 × 12 · RIR 2	4 × 12 · RIR 2	2 × 10 · RIR 4	90 s
Second liftsChest-supported dumbbell rowFlat back, squeeze the shoulder blades together.	3 × 12 · RIR 3	3 × 12 · RIR 2	4 × 12 · RIR 2	2 × 10 · RIR 4	90 s
Second liftsIncline dumbbell pressBody in one line from head to heels.	3 × 12 · RIR 3	3 × 12 · RIR 2	4 × 12 · RIR 2	2 × 10 · RIR 4	90 s
Second liftsDumbbell walking lunge (each side)Back knee close to the floor, push through the front heel.	3 × 12 · RIR 3	3 × 12 · RIR 2	4 × 12 · RIR 2	2 × 10 · RIR 4	90 s
AccessoriesCable kickback (each side)Move only at the hip; the lower back does not arch.	2 × 15 · RIR 2	3 × 15 · RIR 2	3 × 15 · RIR 1	2 × 12 · RIR 3	60 s
CoreFarmer’s carry, 30–40 mTall, ribs down, no leaning.	2 × 30 s or 8 reps	3 × 30 s or 10 reps	3 × 40 s or 12 reps	2 × 30 s or 8 reps	45 s

Free 10 minutes for glutes (optional)Finish the session with 1–2 glute exercises you want more of: 2–3 sets close to failure, 45–60 s rest. Pick from:

Cable kickback, 2–3 × 15 each side
Hip abduction machine, 2–3 × 20
45° back extension, glute focus, 2–3 × 15

Track B · Home, dumbbells and bands

Exercise	Week 1	Week 2	Week 3	Week 4 (easy)	Rest
Main liftDumbbell hip thrust (bench or sofa)Shoulder blades on the edge, chin tucked, shins vertical at the top.	3 × 10 · RIR 3	3 × 10 · RIR 2	4 × 10 · RIR 2	2 × 8 · RIR 4	2 min
Second liftsHeels-raised goblet squatFull depth with an upright torso.	3 × 12 · RIR 3	3 × 12 · RIR 2	4 × 12 · RIR 2	2 × 10 · RIR 4	90 s
Second liftsDumbbell bent-over rowFlat back, squeeze the shoulder blades together.	3 × 12 · RIR 3	3 × 12 · RIR 2	4 × 12 · RIR 2	2 × 10 · RIR 4	90 s
Second liftsPush-upBody in one line from head to heels.	3 × 12 · RIR 3	3 × 12 · RIR 2	4 × 12 · RIR 2	2 × 10 · RIR 4	90 s
Second liftsDumbbell walking lunge (each side)Back knee close to the floor, push through the front heel.	3 × 12 · RIR 3	3 × 12 · RIR 2	4 × 12 · RIR 2	2 × 10 · RIR 4	90 s
AccessoriesStanding banded kickback (each side)Move only at the hip; the lower back does not arch.	2 × 15 · RIR 2	3 × 15 · RIR 2	3 × 15 · RIR 1	2 × 12 · RIR 3	60 s
CoreSuitcase carry, 30–40 m each sideTall, ribs down, no leaning.	2 × 30 s or 8 reps	3 × 30 s or 10 reps	3 × 40 s or 12 reps	2 × 30 s or 8 reps	45 s

Free 10 minutes for glutes (optional)Finish the session with 1–2 glute exercises you want more of: 2–3 sets close to failure, 45–60 s rest. Pick from:

Banded dumbbell hip thrust, 2–3 × 20
Frog pump, 2–3 × 30
Side-lying banded abduction, 2–3 × 20 each side

Track C · Bands and bodyweight

Exercise	Week 1	Week 2	Week 3	Week 4 (easy)	Rest
Main liftSingle-leg hip thrust, shoulders on a sofa (each side)Shoulder blades on the edge, chin tucked, shins vertical at the top.	3 × 12 · 3 s lower	3 × 15 · 3 s lower	4 × 15 · 3 s lower	2 × 12 · easy	90 s
Second liftsHeels-raised squat, 3 s lowerFull depth with an upright torso.	3 × 15	3 × 18	4 × 18	2 × 12	60–90 s
Second liftsBanded bent-over rowFlat back, squeeze the shoulder blades together.	3 × 15	3 × 18	4 × 18	2 × 12	60–90 s
Second liftsPush-up, 3 s lowerBody in one line from head to heels.	3 × 15	3 × 18	4 × 18	2 × 12	60–90 s
Second liftsWalking lunge (each side)Back knee close to the floor, push through the front heel.	3 × 15	3 × 18	4 × 18	2 × 12	60–90 s
AccessoriesBanded kickback on all fours (each side)Move only at the hip; the lower back does not arch.	2 × 20	3 × 20	3 × 25	2 × 15	45 s
CoreSide plank (each side)Tall, ribs down, no leaning.	2 × 30 s or 8 reps	3 × 30 s or 10 reps	3 × 40 s or 12 reps	2 × 30 s or 8 reps	45 s

Free 10 minutes for glutes (optional)Finish the session with 1–2 glute exercises you want more of: 2–3 sets close to failure, 45–60 s rest. Pick from:

Frog pump, 2–3 × 30
Seated banded abduction, 2–3 × 30
Fire hydrant with a band, 2–3 × 15 each side

Optional pump days

Two short extra glute sessions, about 20 minutes each, on days without lifting (for example Tuesday and Saturday). Do each circuit straight through, one exercise after the other with little rest, then rest 90 s and repeat. They are the same for every equipment track: you only need a mini band, a long band and the floor.

Pump day A

Circuit 1 · glutes

Frog pump, 30
Lateral band walk, 15 steps each way
Single-leg glute bridge, 15 each side

Circuit 2 · upper body and core

Push-up (hands raised as needed), 10–15
Band pull-apart, 20
Dead bug, 10 each side

Pump day B

Circuit 1 · glutes

Banded good morning, 20
Banded clamshell, 20 each side
Reverse lunge with a pulse at the bottom, 12 each side

Circuit 2 · upper body and core

Banded or dumbbell overhead press, 15
Banded face pull, 20
Side plank, 30 s each side

Rounds per week	Week 1	Week 2	Week 3	Week 4 (easy)	Rest
Pump days	2 rounds	3 rounds	3 rounds	skip, or 2 easy rounds	90 s between rounds

Your workout log

Write the weight and reps of your hardest set in each box (for example 40 kg × 10), or the band and reps on Track C. The PDF button prints this page for the equipment you selected, log included.

Track A · Full gym

Exercise	Week 1	Week 2	Week 3	Week 4
Day 1 · Squat and push
Barbell back squat
Barbell glute bridge
Dumbbell bench press
Seated cable row
Dumbbell reverse lunge (each side)
Hip abduction machine, leaning forward
Dead bug (each side)
Day 2 · Hinge and pull
Barbell Romanian deadlift
Lat pulldown
Dumbbell step-up, knee-height box (each side)
Seated dumbbell shoulder press
45° back extension, upper back rounded
Seated leg curl
Cable Pallof press (each side)
Day 3 · Glutes and full body
Barbell hip thrust
Leg press, feet high and wide
Chest-supported dumbbell row
Incline dumbbell press
Dumbbell walking lunge (each side)
Cable kickback (each side)
Farmer’s carry, 30–40 m

Track B · Home, dumbbells and bands

Exercise	Week 1	Week 2	Week 3	Week 4
Day 1 · Squat and push
Goblet squat to a box (dumbbell)
Dumbbell glute bridge
Dumbbell floor press
One-arm dumbbell row (each side)
Dumbbell split squat (each side)
Seated banded abduction
Dead bug (each side)
Day 2 · Hinge and pull
Dumbbell Romanian deadlift
Half-kneeling banded pulldown
Dumbbell step-up (each side)
Half-kneeling one-arm dumbbell press (each side)
Single-leg dumbbell hip thrust (each side)
Sliding leg curl on a towel
Banded Pallof press (each side)
Day 3 · Glutes and full body
Dumbbell hip thrust (bench or sofa)
Heels-raised goblet squat
Dumbbell bent-over row
Push-up
Dumbbell walking lunge (each side)
Standing banded kickback (each side)
Suitcase carry, 30–40 m each side

Track C · Bands and bodyweight

Exercise	Week 1	Week 2	Week 3	Week 4
Day 1 · Squat and push
Box squat, mini band above the knees
Banded glute bridge, 2 s squeeze
Push-up (hands raised as needed)
Banded seated row
Split squat, 3 s lower (each side)
Seated banded abduction
Dead bug (each side)
Day 2 · Hinge and pull
Banded Romanian deadlift (standing on the band)
Half-kneeling banded pulldown
Step-up, 3 s lower (each side)
Banded overhead press
Single-leg glute bridge (each side)
Sliding leg curl on a towel
Banded Pallof press (each side)
Day 3 · Glutes and full body
Single-leg hip thrust, shoulders on a sofa (each side)
Heels-raised squat, 3 s lower
Banded bent-over row
Push-up, 3 s lower
Walking lunge (each side)
Banded kickback on all fours (each side)
Side plank (each side)

After this block

Compare your week 3 log with week 1, then move on to Block 2: build. If you missed more than a week, repeat week 3 before moving on. Questions about effort, rest, swapping an exercise, your cycle or recovery are answered in the training guidelines.

This programme is general training information for healthy adults, not medical advice. If you are pregnant, postpartum, have pelvic-floor symptoms, an injury or a medical condition, check with your doctor or a physiotherapist before you start.

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