❗️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:

1. Warm up before every session (5-10 minutes):
   • Dynamic stretches and mobility
2. Start slow and focus on form.
3. If it feels too easy:
   • Add more weight.
   • Increase reps or sets.
   • Add tempo (e.g., 3-second descent or pause at the top).
4. 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! 🍑