MommyGLUTE Challenge

❗️ALWAYS TALK TO YOUR DOCTOR BEFORE STARTING ANY ACTIVITY.❗️

What it’s for:

Strengthen and shape your glutes while improving overall lower body function. This 8-week program is designed for moms who want to build strength, improve posture, and boost confidence. Whether you’re easing back into fitness or ready for a focused lower-body challenge, this plan adapts to you.

Workout Structure:

Mom-friendly and hybrid-friendly: Designed for home with regressions (easier) and progressions (harder) for gym access.
Flexible options: Switch between home and gym workouts based on your day.

Tips for Success:

Warm up before every session (5-10 minutes):
- Dynamic stretches and mobility
Start slow and focus on form.
If it feels too easy:
- Add more weight.
- Increase reps or sets.
- Add tempo (e.g., 3-second descent or pause at the top).
Short on time? Prioritize the first 3 exercises of the day.

Weekly Schedule:

Day 1: Squat-Focused
Day 2: Active Recovery (Walks, Yoga, Pilates or Stretching)
Day 3: Deadlift-Focused
Day 4: Rest or Light Cardio (e.g., 20-minute walk)
Day 5: Hip Thrust-Focused
Day 6: Active Recovery (Do a core workout)
Day 7: Full Rest

Phases of Progression:

Phase 1 (Weeks 1-3)

Prioritize form with lighter weights.
Rest longer if needed (2-3 minutes for compound lifts).

Phase 2 (Weeks 4-6)

Increase weights by 5-10% if comfortable.
Add extra reps or sets for main lifts (e.g., squats, hip thrusts).

Phase 3 (Weeks 7-8)

Introduce tempo work (e.g., slow descent on squats and Romanian deadlifts).
Shorten rest times for accessory movements to 60 seconds.

What You Need:

Dumbbells
Small loop resistance bands
A step, bench, or stable surface
Barbell (optional)
Mat

Optional:

Booty band
Barbell pad or cushion

Notes for Moms:

Mobility before every session this primes your muscles for optimal results.
Incorporate kid-friendly spaces let the little ones join in for warm-ups or stretches.
Your progress is unique. Take it one day at a time, and celebrate every small victory.

Let’s build your glutes and confidence together you’ve got this! 🍑

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Mommy Glute 1

Phase 1 (Weeks 1-3) Focus on form and lighter weights. Rest slightly longer if needed (2-3 minutes for big lifts).

Goblet Squat

4 Sets

10 reps (control the descent, focus on depth)

Alternative:

Regression:

If needed put a plate under your heels to go deeper

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Reverse Lunges

4 Sets

12 Reps per Side

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Step Up

3 Sets

10 per Side

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Bridge with March

2 Sets

10 per Side

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Plank with Shoulder Taps

2 Sets

10 Shoulder Taps per Side

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Finisher : Bodyweight Squat

1 Set

100 Reps (Rest as needed).

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Mark as Done

Mommy Glute 2

Phase 1 (Weeks 1-3) Focus on form and lighter weights. Rest slightly longer if needed (2-3 minutes for big lifts).

Barbell Romanian Deadlift

4 Sets

10 Reps

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Dumbell Romanian Deadlift

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Front Foot Elevated Split Squat:

10 - 12 Reps Per Leg

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Barbell Bend Over Row

4 Sets

12 Reps

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Dumbbell Bend Over Row

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Seated Band Abductions

2 Sets

20 Reps

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Bird Dogs

3 Sets

12 Reps per Side

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Finisher : Banded Fire Hydrants

1 Set

50 per Side

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Mark as Done

Mommy Glute 3

Phase 1 (Weeks 1-3) Focus on form and lighter weights. Rest slightly longer if needed (2-3 minutes for big lifts).

Barbell Hip Thrust

4 Sets

10 Reps

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Regression:

Dumbbell Hip Thrust

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Sumo Deadlift

3 Sets

10 - 12 Reps

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Barbell Bench Press

3 Sets

12 Reps

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Floor Chest Press

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https://youtube.com/shorts/XH6Vz86_Hmk

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Banded Clamshell

3 Sets

15 Reps per Side

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Banded Side Plank Clamshell

3 Sets

12 Reps per Side

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Finisher : Frog Pump

1 Set

100 Reps (Rest as needed)

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Mark as Done